Core
Overview: Skiing relies on a strong and adaptive core, engaging key muscle groups like the Abdominals, Lats, and Obliques for balance and control across various terrains. Strengthening these core muscles through targeted exercises and stability drills is crucial for improving skiing performance and reducing the risk of lower back injuries.
Introduction
Skiing requires a strong and stable core to maintain balance, control, and proper stance. Engaging your core muscles should be a dynamic progressive engagement that adapts to your movements and the terrain and should not be a constant, rigid contraction. One action to engage your core is to draw your navel toward your spine without holding your breath.
While several core muscles come into play during skiing, three of the most important ones are:
Abdominal Muscles
In skiing, two key abdominal muscles play distinct roles in supporting stability and movement. The Rectus Abdominis, often referred to as the “six-pack” muscles, is responsible for flexing the spine. These muscles come into play when skiers bend their upper bodies forward or tilt at the waist. The Transverse Abdominis (TVA), a deep abdominal muscle, acts as a natural corset by providing essential stability to the spine and pelvis. This muscle is particularly vital, where maintaining core stability is crucial, especially when exerting pressure on the outside ski.
Latissimus Dorsi (Lat) Muscles
The lat muscles span a broad area of the back and attach to the upper arm. They play a pivotal role in stabilizing the torso and spine. The lats help skiers maintain an athletic stance preventing excessive forward or backward leaning. The lat muscles are also engaged to generate power, such as when initiating turns or skiing through challenging conditions like steep icy race courses.
Oblique Muscles
The oblique muscles are a group of muscles located on the sides of the human torso. The External Obliques run diagonally downward and inward from the lower ribs to the pelvis. The Internal Obliques are located just beneath the external obliques, running in the opposite direction, diagonally upward and inward from the pelvis to the lower ribs.
The obliques provide a solid foundation for the rest of the body’s movements. They are responsible for trunk rotation which is critical when moving the upper body over the skis towards the inside of the turn. The oblique muscles also assist in coordinating the arm movements required for effective pole planting.
Strengthen Your Core
A strong and well-coordinated core is critical for skiers, as it not only enhances control and balance but also helps prevent injuries, particularly to the lower back. To improve core strength for skiing, work with your personal trainer to incorporate exercises like planks, bicycle crunches, and leg raises into your fitness routine. Additionally, practicing balance and stability drills on unstable surfaces, such as a balance disk or BOSU ball, can further enhance your core strength and skiing performance.
This video demonstrates core exercises you can do at home.
Key Takeaways
- Core Strength for Skiing: Skiing heavily relies on a strong and adaptable core, involving key muscle groups like the Abdominals, Lats, and Obliques. These muscles are essential for maintaining balance, control, and proper stance across various terrains.
- Dynamic Core Engagement: Engaging the core during skiing should be dynamic and adaptive, responding to movements and terrain. It’s not about constant, rigid contraction but rather a dynamic progressive engagement.
- Importance of Core Strength: A strong and well-coordinated core is crucial for skiers, as it enhances control, balance, and helps prevent lower back injuries. Core-strengthening exercises like planks, bicycle crunches, leg raises, and stability drills on unstable surfaces are recommended for improving core strength and skiing performance.
Suggested Learning Modules
More videos showing how to build strength, balance and agility are available through the Mental and Physical Fitness Learning Module.
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