Skier Swing
Rep Range
Time Based
Hints
Begin by positioning your feet shoulder-width apart, toes angled slightly outwards. Hold your arms in such a way that your forearms are in front of you, near the sides of your head, with your elbows pointing diagonally out. As you initiate the skier swing, bend your knees into a light semi-squat while leaning your torso forward and simultaneously swinging your arms straight down behind you. This mimics the forward motion of a skier navigating downhill. The key is to engage your core for stability and ensure a rhythmic, controlled movement. As you rise from the squat, bring your arms back to the starting position by your head, preparing for the next repetition. Ensure that the movement remains fluid, without any jerky motions.
Common Mistakes
Avoid going into a deep squat; the movement is meant to be a light, semi-squat. Be careful not to lean too far forward that you compromise your balance or strain your back. The arm movement should be in sync with the squat; avoid letting them lag behind or move too quickly. Lastly, ensure that you're not rounding your back as you lean forward; maintain a neutral spine throughout the exercise.
Breathing
Inhale as you initiate the skier swing, descending into the semi-squat and leaning forward. Exhale as you rise and return to the starting position, readying yourself for the next repetition. This breathing pattern helps maintain rhythm and ensures adequate oxygenation to the muscles.
Muscle Focus
Primary Focus Area
Cardiovascular System
Secondary Focus Area
Lower Body, Core, Shoulders, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae
Tertiary Focus Area
Chest