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Strength training for skiing

The best exercises to prepare for skiing

Duration
25 Min
Exercises
5
Difficulty
Beginner
Products used in Routine
Super Band

Skiing is a complex sport that uses all of the body's muscles. Targeted strength training is recommended before skiing in order to prevent muscle soreness and injury.

As a nice side effect, you'll also improve your skiing technique and perform better in classic ski practice and of course on the slopes.

3 sets of 15 repetitions per exercise

When training for skiing, do three sets of each strength training exercise. Take a break for 30-60 seconds in between each set.

2-3 times a week

Integrate your strength training into your other sporting activities 2-3 times a week during and before the ski season.

For stable knees when skiing

Front Squat

Stand hip-width apart on the SUPER BAND. Place the other end on your shoulders. Cross your hands. Keep your upper body upright. Bend your knees as low as possible. Return to the starting position.

Product
Repetitions
3 x 15
Body part
Glutes, Lower legs, Thigh
Training Goals
Strength

For a strong gluteal, thigh & back muscles while skiing

Sumo Deadlift

Start in an upright, wide stance. Place your feet on the SUPER BAND. Bend your upper body straight forward and grasp the band. Actively pull the band backward while rotating your upper arms outward.

Product
Repetitions
3 x 15
Body part
Glutes, Lower back, Thigh
Training Goals
Strength

For strong and stable trunk & gluteal muscles while skiing

X-Band Walk

Stand on the SUPER BAND and grasp it with both hands crossed. Stand upright and bend your hips slightly forward. Actively pull the band towards you. Take small steps to the side, always maintaining tension in the band.

Product
Repetitions
3 x 15
Body part
Shoulders, Upper Back
Training Goals
Activation, Strength

For more stability in the torso during rotations in skiing

Side Plank Rowing

Fix the SUPER BAND at knee level. Come into a lateral support. Grasp the end of the band with your free hand. Pull it close to the body and bring it forward again.

Product
Repetitions
3 x 15
Body part
Core, Upper Back
Training Goals
Strength

For full body tension while skiing

Bird Dog

Start in quadruped position and wrap the SUPER BAND around your foot. Grasp the other end of the band with your opposite hand. Raise your leg and arm at the same time. Return to the starting position.  
Product
Repetitions
3 x 15
Body part
Core, Glutes, Lower back, Shoulders
Training Goals
Activation, Strength

Your tool for strength training in preparation for skiing

Three resistance levels

orange/light
green/medium
blue/strong

Training band for core & stength training

Super Band

€22.90
Powerful trio

3 times super power: all skin-friendly training bands in one set

Super Band Set

€59.90

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Free delivery Free delivery
90-day return policy 90-day return policy
More than one million happy customers More than one million happy customers