So far I have given you the tools to get your ski season started with a swoosh. Our focus has been on the lower extremities with some balance and strengthening exercises. Now that we have some fluff on the ground, I want to switch it up a little and focus on the upper body (we can’t forget those cross country skiers out there!) Let’s take a moment and discuss the role the upper body plays in both downhill and cross-country skiing.
With cross-country skiing, the arms are used to dig your poles into the ground and, in unison with your legs, to move you along the trail. Your triceps and shoulders work to flex and extend your arm to pull through your stride and your abs stabilize your torso to keep the body upright. Having a good balance of strength between your upper and lower body, you will be more efficient with your strides and be able to go for longer periods of time on the trail.
And let’s not forget those times on the mountain between the lift and the trail where you need to pick up speed to get the skis moving. The same muscles are being used. To build strength in the upper arms, I want to introduce the Tricep Extension.
To begin, attach a band, preferably one with handles, to a fixed object about chest high. Stand back so that the band is tight. The further you stand away from the attachment, the more resistance you will have. Grab the handles so your hands are facing each other and put your feet in a staggered stance position. Bring your chest down toward the floor so you are slightly flexed at the waste. Keeping your eyes looking forward and your abs tight, flex your arms so that your elbows are brought up towards the ceiling. When ready, extend the arms back until they are almost locked out and return back to the starting position. You should feel the muscles in the back of your arm (the triceps) contract through the pull.
Adam Tielinen is a NSCA-CSCS certified strength and conditioning specialist at Natural Fitness in Falmouth. To learn more about personal training contact him at 781-3900 or visit www.naturalfitnessme.com.