Get Ready for Ski Season: Exercises From a Denver PT

It’s almost that time of year! The mountains have had their first snow, and if you’re anything like most Coloradans (including me), you’re looking to make up for last year’s less than ideal season. But we all know that when a mass of people hit the slopes at the same time, it can be a bit congested, and unfortunately, a bit hazardous. I think we all have had to stop on a dime once or twice to avoid having a head-on collision with another person… or a tree. No judgment here.

So how do we prepare for these instances? Do we just do wall sits for minutes on end to strengthen the quads? Do we hammer out squats and deadlifts hoping that we are strong enough to handle all that the mountain will throw at us? Sure, you could. Those are great options for quad and glute strength. But unless you are prioritizing single leg exercises, you might be missing some key stabilizers. There are infinite variations on what different exercises you could do to prepare, but here are a few of my favorites. These exercises hit the muscles that stabilize us when we are strapped in, and are relatively easy to progress when they start getting easy.

Hip Stabilization Basics

Clamshells

Now, clamshells get a terrible reputation. Most people say they are too easy and aren’t worth it. But many miss the point and don’t stabilize properly. The intention here is to learn how to keep your pelvis stable and your core engaged. Stabilize well, and you’ll really feel the glutes and external rotators kick into gear.

Ready for the progression? Try side plank clams, standing single leg clams, or squat clams for the next level up!

Reverse Clamshells

Regular clamshells work your hip external rotators, but reverse clamshells are a great place to start hitting your hip internal rotators! Skiers and snowboarders both need good hip internal rotation control to stop quickly. Again, engage the core to help stabilize your pelvis to avoid compensations.

Ready for the progression? Try 90/90 active hip internal rotation, prone cable hip internal rotation, or even deep Cossack squats.

Functional Integration

Trust me, I get it. Clamshell variations will only hold your attention for so long. Once you feel like you have a good grasp on how to engage your hip stabilizers, it’s time to transition to more functional exercises where we can continue to strengthen the hips, legs, and core. The key here is integration. Stability, balance, AND strength. If you can’t engage and stabilize well, you’re trying too hard. Find the variation (and weight) that allows you to be successful, but just barely. Make the exercises worth your time and effort.

Lunge Variations

We’re talking walking lunges, reverse lunges, rear foot elevated split squats (aka Bulgarians), or whatever variation you like. The point is to integrate a balance challenge with some deep end range strengthening. Do these right, and hips and booty should feel the burn.

Step Up Variations

Weighted step ups, cable crossover step ups, and step up jumps are some great options, just to name a few. The nice thing about step ups is that, again, we are able to provide a challenge to our balance, strength, and power at the same time. Want to focus more on the strength side? Add weight, but use a stick or the wall for balance. Want to focus on the power? Add a hop/jump off the box at the top for extra explosiveness.

Core Integration

I get asked all the time - shouldn’t I be training my core? Short answer - yes (...obviously). The problem is again, there are infinite variations that you can do. Some of my favorite ways to do this are to integrate core stabilization with leg strengthening. Enter - Copenhagens! Skiers especially need strong adductors to be able to squeeze the legs together. So unless you’re a fan of accidentally falling into the splits while skiing over a mogul, these are a great option.

Getting Started

The other question I get asked a lot is “How much?” or “How often?” A good rule of thumb here is to pick 2-4 exercises and perform them 2-3 times per week. Rep ranges can vary based on how hard the exercise is, but aim for at least 8 reps. If you can knock out 15+ reps, then it’s probably too easy. Time to make it harder!

My current routine to help prep? I lift full body 3 days per week, and then I’m finishing off with this circuit twice a week to really help hit my stabilizers. 3-4 rounds of the following:

• Reverse clamshells x15
• Side plank clamshells x12
• Split squats x8 each side
• Copenhagens x10 each side (and a 10-20s hold on the last rep)

The above are just a few good options. Pick the exercises that you enjoy, but that still provide a good challenge for you. Consistency matters more than anything, and remember: strengthening takes time. Get started now if you haven’t. That way when the really good snow hits, you don’t have to wonder if you’re ready, and you don’t have to hold back from enjoying everything good Colorado has to offer!

Need some help deciding what the right workout plan is for you? Or have a nagging ache/pain that you want to address before ski/snowboard season really gets here? Come on in, and let’s get you taken care of. If the predictions are right, and this is going to be a great snow season, you don’t want to miss out!