If you havent seen the latest Reps & Recovery epsiode ‘We’re Back’ then get over to the youtube channel now!
But here is a overall breakdown of what happened in the video.
Starting with THREE good exercises to be doing before you go skiing.
The Wall Sit, this is a exercise which focuses on the position you are holding whilst skiing, after all you don’t ski standing straight up, but instead you are in that semi squating position for quite a long period of time.
So the wall sit helps copy that movement, by getting you to place yourself against a wall in a seated position (90 degree bend in the knee) with you back flat against the wall and feet underneath your knees. Now your in this position, all you have to do is hold it, and I am talking about for as long as you can, so don’t focus on seconds, but instead focus on minutes.
This exercise represents the burning feeling you get in the legs from holding yourself in that bent over skiing position, and will allow you body to get more tolerant to the discomfort and also provide more strength in that position.
The Rack Pull, this exercise helps represent the same specific movement you do during skiing when you use the poles on the flat surfaces. This exercise is based around performing a hinging movement, going from the lower mainly, but using the core and hamstrings as support. This exercise can be performed using a heavy weight / low reps or a light weight / high reps, its completely up to you. Just make sure you focus on having good posture by keeping your back flat and your core engaged, whilst pushing your chest forward and pulling your shoulder blades back. This will reduce the arching through the upper back and lowering the risk of hurting your lower back.
To perform this movement in the gym, simply stand in a squat rack with the barbell set just above knee high and touching your thighs. Using a over hand grip, hold the barbell just outside your knees. Bent down with your chest over the bar and your back flat, and then thrust through your hips, driving them forward and pulling up through your shoulder to a standing position. Then simply repeat the movemebt back down again, keeping good form.
The Straight Arm Pull Down, this again is another movement based around the use of the poles. This exercise provides the same swinging/driving movemebt you get when you use the poles to pull you along the flat surfaces, because after all going down the mountain is the easy bit, moving between the lifts etc is the hard bit.
This exercise can be performed on the cable machine using either a rope or a bar, simply grip hold of your choosen attachement, walk yourself back to allow space and drop yourself into a deadlift position (Knees bent, chest forward, shoulder blades back and back flat). Keeping your body static, simply pull through your arms guiding the attachement down towards your knees, without allowing your body to lose form. Make sure you don’t bend and pull too much through the arms, as you want more of a curving movement than a rowing movement.
NEXT UP…. SKING INJURIES
The dreaded skiing injuries… most injuries come from the falls more than the skiing movement. The ski boot is designed to hold you in place and reduce the movement through the leg, because after all skiing is more about balancing your weight on each leg and that doesn’t require too much movement through the joints. But because of the boot holding the ankle in place, it does mean the next joint which isn’t being supported is the knee and thats why the knee is the common joint to be injuried whilst skiing during a fall or loss of control.
The more common injury to get from actual skiing would be the hip or lower back from over use, which it wouldn’t be use to in everyday life.
So hopefully this overall break down helped, but if it didn’t get yourself over to the REPS & RECOVERY YouTube channel and give the blog a watch!