Many individuals are surprised to discover how the sport of downhill skiing taxes the body. “Even bodybuilders with ‘tree trunk’ legs can feel fatigued after their first practice run on the slopes,” says Nick Perretta, a Russian Kettlebell Challenge (RKC) instructor who offers Kettlebell classes at Transcendent Fitness.

Skiing requires balance, finesse and fine motor movements that allow the body to work with the force of gravity. This is why Perretta suggests that the Kettlebell Goblet Squat, developed by Senior RKC instructor Dan John to teach athletes how to squat properly, can help new and experienced skiers better prepare for the slopes. It is also good for anyone interested in developing a solid midsection. 

Kettelbell Goblet Squat

Micah West, Transcendent Fitness

A proper squat consists of folding at the hips first, as though taking a seated position, and allowing the abdominals to brace themselves to maintain a counter-balance.

The kettlebell is held by the side of the handle referred to as the “horns.” The kettlebell is braced against the chest, the posture is kept straight and the elbows are at diaphragm level. Lower the body with control, rather than dropping with gravity. As the elbows pry away from the ribs, they prepare for contact with the inside of the knees once the thighs are parallel with the ground. Actively prying the hips open with the elbows allows the movement to sink past parallel.

In a Goblet Squat, as the hips fold back and down, the knees are kept in a safe range of motion. Prying the knees open and allowing the butt to drop to the point where the hamstrings are touching the calves briefly deactivates the gluteal muscles. A deep, nasal inhalation and sharp exhalation or grunt on the way up produces internal abdominal pressure to protect and strengthen the lower spine.

Rick Lademann, strength and conditioning coach for professional athletes and co-owner of Beyond Motion, suggests a pre-slope exercise known as the posterior extension. Performed standing next to a wall, it can be felt from the back to the toes.

Posterior Extension

Stand calf-length from a wall. Place your hands, with palms completely flat, directly under the shoulders. Knees are directly under the hips. Lift one leg and extend it backward to place your entire foot flush against the wall. Once in full extension, hold the position for three to five seconds. Feel your glutes, lower back and hamstrings activate immediately. Make sure to stay neutral with your spine. Maintain hips and shoulders square to the floor. Keep your navel pulled up against the spine, and the body so steady that the only movement experienced is from extending the hip and foot to the wall. Begin with two sets of 10 repetitions, focusing on your extension.

Practice these two focused exercises faithfully and by the time you’re on your first downhill run, you’ll even be ready for a few bumps.

Transcendent Fitness, 4646 Domestic Ave., Ste. 103, Naples. For more information, call 239-293-9984 or visit TranscendentFitness.com.

Beyond Motion,11985 Tamiami Trail N., Ste. A, Naples. For more information, call 239-254-9300 or visit Go2BeyondMotion.com.