Barbell Skier

Enhance posterior deltoid strength and shoulder mobility with the Barbell Skier. This dynamic exercise targets your rear delts, improving posture and

IntermediateShoulders Barbell

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Barbell Skier

Compound

Barbell Z Press

Shoulders · Barbell

Intermediate

Description

A dynamic exercise that mimics the movement of a skier, using a barbell for added resistance. This exercise primarily targets the arms, shoulders, and core muscles.

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How to do Barbell Skier

01
Setup
Stand tall with feet hip-width apart, holding a barbell with an overhand grip slightly wider than shoulder-width, resting against your upper thighs.
02
Setup
Maintain a slight bend in your knees, a neutral spine, and brace your core throughout the exercise.
03
Initiate the movement by simultaneously extending your hips and driving the barbell upward and slightly backward, mimicking a powerful rowing motion with your arms. Exhale as you lift.
04
Allow the barbell to swing forward and down in a controlled arc, slightly bending your knees and hinging at your hips as it passes your thighs. Inhale during this controlled descent.
05
Immediately reverse the motion with a powerful hip extension, pulling the barbell back up and behind you, maintaining a fluid and rhythmic pace.

Tips

Focus on generating power from your hips and glutes to drive the barbell upward, rather than solely relying on arm and shoulder strength.
Keep your core engaged throughout the entire movement to stabilize your torso and protect your lower back from excessive strain.
Control the eccentric (lowering) phase of the movement; do not let gravity simply drop the bar, but guide it smoothly.
Maintain a fluid, rhythmic motion, avoiding jerky movements to maximize muscle engagement and minimize the risk of injury.

Common mistakes

Using too much arm and not enough hip drive will limit the exercise's effectiveness; focus on a powerful hip extension to initiate the upward swing.
Rounding the back during the forward swing puts undue stress on the spine; keep your core tight and maintain a neutral spine throughout.
Allowing the barbell to get too far away from your body reduces control and leverage; keep the bar relatively close to your body's midline throughout the movement.

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Questions

What muscles does Barbell Skier work?

Barbell Skier primarily targets Deltoid Posterior. Secondary muscles include Deltoid Lateral, Teres Major.

Is Barbell Skier good for beginners?

Barbell Skier is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Barbell Skier?

You need Barbell to perform Barbell Skier. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Barbell Skier?

Focus on generating power from your hips and glutes to drive the barbell upward, rather than solely relying on arm and shoulder strength. Keep your core engaged throughout the entire movement to stabilize your torso and protect your lower back from excessive strain. Control the eccentric (lowering) phase of the movement; do not let gravity simply drop the bar, but guide it smoothly. Maintain a fluid, rhythmic motion, avoiding jerky movements to maximize muscle engagement and minimize the risk of injury.

What are common mistakes when doing Barbell Skier?

Using too much arm and not enough hip drive will limit the exercise's effectiveness; focus on a powerful hip extension to initiate the upward swing. Rounding the back during the forward swing puts undue stress on the spine; keep your core tight and maintain a neutral spine throughout. Allowing the barbell to get too far away from your body reduces control and leverage; keep the bar relatively close to your body's midline throughout the movement.