MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Motoring
  • Video
MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Motoring
  • Video
Subscribe
MH Challenge Week 4 – Matt Poole
Watch 0:40

MH Challenge Week 4 – Matt Poole

{headline}

{headline}

MH Tech Review: 'Snoww' App For Apple Watch Series 3

MH Tech Review: 'Snoww' App For Apple Watch Series 3

Olympic Snowboarder Markus Schairer Breaks Neck In Horror Crash

Olympic Snowboarder Markus Schairer Breaks Neck In Horror Crash

Aussies To Watch In The Winter Olympics

Aussies To Watch In The Winter Olympics

Did Shaun White Just Confirm He's Going To The Summer Olympics?

Did Shaun White Just Confirm He's Going To The Summer Olympics?

{headline}

{headline}

The Obscure Sport That Shaped This Ripped Unit

The Obscure Sport That Shaped This Ripped Unit

The Lower-Body Workout That Will Get You Ready For Winter

The Lower-Body Workout That Will Get You Ready For Winter

Scotty James Takes Out Olympic Bronze Medal In Electric Half Pipe Final

Scotty James Takes Out Olympic Bronze Medal In Electric Half Pipe Final

{headline}

{headline}

Olympian Posts The Most Relatable Tweet Ever, Moments Before Competition

Olympian Posts The Most Relatable Tweet Ever, Moments Before Competition

17 Broken Bones, A Collapsed Lung, Ruptured Spleen… And An Olympic Medal

17 Broken Bones, A Collapsed Lung, Ruptured Spleen… And An Olympic Medal

Scotty James Named As Flag-Bearer In Pyeongchang

Scotty James Named As Flag-Bearer In Pyeongchang

(Sponsor)

This Training Hack Makes Every Move A Core Workout

This Training Hack Makes Every Move A Core Workout

MH Challenge Week 4 - Matt Poole

MH Challenge Week 4 - Matt Poole

This Is How Many Pushups You Have To Do To Lower Your Risk Of Heart Disease

This Is How Many Pushups You Have To Do To Lower Your Risk Of Heart Disease

  1. Home
  2. Fitness

10 Exercises To Boost Your Fitness For The Slopes

The Aussie ski season kicks off this weekend, make sure you're ready to shred - by Scott Henderson
  • 05 Jun 2018
10 Exercises To Boost Your Fitness For The Slopes instagram/guskenworthy

Aussie snow season kicks off this Queens Birthday weekend, and with a cracker season predicted, there's going to be plenty of opportunity over the coming months to get down and shred the white stuff.
And it's not too late to get snow-fit. Being snow fit means you can really get the most out of your weekends away, tackle the harder runs, and recover quickly from long days on the slopes.

Plus, it will probably balance out the increased amount of hot chocolates.

Mix these exercises into your workout routine to build your snow specific fitness, or put them together in the one session. Aim for 3 sets of 10 reps of each movement as a guide, but adjust according to your fitness level to give yourself a challenging workout.

Scott Henderson
Scott Henderson

1.     Jump Squats

Jump squats are going to assist in training your legs up to quickly adapt and recover from rapid changes in terrain such as sudden raises or drop-offs. For the more advanced skiers and boarders, they'll give you the tools to take control of your take offs and landings during terrain park jumps.

2.     Box Jumps 

This is a great one for explosive power in the legs, particularly for snow boarders. The Australian ski slopes aren't always sloped, meaning there are moments when a traverse is a series of bunny hops linked together. Find a box (or bench) and practice jumping up from the floor.

Scott Henderson
Scott Henderson

3.     Calf Raises

Calf strength is especially important for turning on the snow. Snow boarders in particular rely on changing from "heel edge", to "toe edge" on their board as they carve their way down a hill. Practicing this specific movement will give your calfs the endurance needed to handle longer runs. 

4.     Pistol squats

Otherwise knows as a single leg squat, pistol squats are not only great for building strength, but they improve balance and stability. This is a hard movement, so start assisted by holding onto a bar or band to begin with. This is a great one for skiers, who's legs aren't attached to the one piece of equipment at even levels. 

Scott Henderson
Scott Henderson

5.     Russian Twists

Targeting the torso, this rotational movement helps build strength in the abdominals, transverse abdominals (obliques), and lower back, which are all used constantly when moving down hill, in the terrain park, and through back country.

6.     Tricep Dips

This might seem out of place, but being able to get up off the ground is just as important as staying up, and a fall is bound to happen if you're trying hard enough. This motion will help build arm endurance and strength, making it easier for you to get back on your feet, and can even be useful when getting off a fast moving chairlift.

Scott Henderson
Scott Henderson

7.     Deadlifts

Deadlifts are a great movement for engaging important muscle groups, most notable the posterior chain (muscles running down your back and legs). If you do only one exercise on this list, this is the one to do. Work with a coach on perfecting the technique on this lift, as when it's done properly, it will target all the muscle groups needed on the slopes, and beyond.

8.     Agility Cones

This is a great movement to practice in many sports, but great for skiers and snow boarders due to its ability to build endurance and coordination throughout the leg. It's also a banger for creating stability in the knee joint. This may feel silly to start with (as it's basically exercise twister), but start off with two legs and build to using one leg at a time.

Scott Henderson
Scott Henderson

9.     Push Ups

This is another movement that may seem out of place in a snow fit workout, but you'll be thanking us when you have the strength and ability to bounce right back up after a fall (or "adjusting your boots" if that's what you want to call it). 

10.  Burpee Box Jumps

The burpee box jump brings it all together, and can be used as a specific training movement that targets most of the large muscle groups you'll activate on your snow trip. Starting with your fall and get up (the burpee) and including the explosive power movement through your legs (the boxjump). This exercise will induce fatigue when done quickly, but will increase your endurance and resilience on the slopes.

Model wears Superdry Ski Command Utility Down Jacket, Snow Pants, and Emu Boots.

Scott Henderson
Scott Henderson
As a fitness addict, adventure sport lover, and passionate story-teller, Scott Henderson is committed to living the Men’s Health brand. When he’s not researching and writing about the latest health and fitness news, you’ll find him crushing it in the gym, running up a mountain, or out on the waves.

Better than HALF PRICE!

Just $99 for 24 issues

SAVE 56% Subscribe Now
Better than HALF PRICE!
  • News
  • Fitness
  • Strength Training
  • Home Workouts
  • Workout Routine
  • Sport

Recommended to you

MH Challenge Week 4 – Matt Poole
Watch 0:40

MH Challenge Week 4 – Matt Poole

{headline}

{headline}

MH Tech Review: 'Snoww' App For Apple Watch Series 3

MH Tech Review: 'Snoww' App For Apple Watch Series 3

Olympic Snowboarder Markus Schairer Breaks Neck In Horror Crash

Olympic Snowboarder Markus Schairer Breaks Neck In Horror Crash

Aussies To Watch In The Winter Olympics

Aussies To Watch In The Winter Olympics

Did Shaun White Just Confirm He's Going To The Summer Olympics?

Did Shaun White Just Confirm He's Going To The Summer Olympics?

{headline}

{headline}

The Obscure Sport That Shaped This Ripped Unit

The Obscure Sport That Shaped This Ripped Unit

The Lower-Body Workout That Will Get You Ready For Winter

The Lower-Body Workout That Will Get You Ready For Winter

Scotty James Takes Out Olympic Bronze Medal In Electric Half Pipe Final

Scotty James Takes Out Olympic Bronze Medal In Electric Half Pipe Final

{headline}

{headline}

Olympian Posts The Most Relatable Tweet Ever, Moments Before Competition

Olympian Posts The Most Relatable Tweet Ever, Moments Before Competition

17 Broken Bones, A Collapsed Lung, Ruptured Spleen… And An Olympic Medal

17 Broken Bones, A Collapsed Lung, Ruptured Spleen… And An Olympic Medal

Scotty James Named As Flag-Bearer In Pyeongchang

Scotty James Named As Flag-Bearer In Pyeongchang

(Sponsor)

This Training Hack Makes Every Move A Core Workout

This Training Hack Makes Every Move A Core Workout

MH Challenge Week 4 - Matt Poole

MH Challenge Week 4 - Matt Poole

This Is How Many Pushups You Have To Do To Lower Your Risk Of Heart Disease

This Is How Many Pushups You Have To Do To Lower Your Risk Of Heart Disease

MensHealth
  • About Us
  • Subscribe Today
  • Contact Us
  • Pacific Magazines
  • Partners
  • 7Plus
  • Terms
  • Privacy Policy
  • Privacy Statement
MensHealth Magazine Subscribe
  • About Us
  • Subscribe Today
  • Contact Us
  • Pacific Magazines
  • Partners
  • 7Plus
  • Terms
  • Privacy Policy
  • Privacy Statement

Brands

  • Women's Health
  • marie claire
  • Instyle
  • Beauty Crew

Pacific Network

  • Better Homes and Gardens
  • BHG Shop
  • New Idea food
  • New Idea
  • Who
  • Girlfriend
  • That’s Life
  • Home Beautiful
  • All Recipes
  • Practical Parenting
© 2019 Pacific Magazines