Resistance Band Skier

Description

How to Do Resistance Band Skier

1. 1
   Setup

   Secure the resistance band overhead or stand on the center of the band with feet shoulder-width apart, holding a handle in each hand.

2. 2
   Setup

   Stand tall with a slight forward hinge at the hips, core engaged, and arms extended forward-downward, palms facing your thighs.

3. 3

   Exhale as you powerfully pull both band handles downwards and slightly backward, mimicking a ski pole push, squeezing your shoulder blades.

4. 4

   Keep your elbows close to your body as they extend fully, engaging your lats and triceps at the bottom of the movement.

5. 5

   Inhale as you slowly and controlledly return your arms to the starting position, allowing the band to pull them back up.

Tips

• Emphasize the mind-muscle connection by actively squeezing your lats and triceps at the bottom of each pull.
• Keep your core braced and maintain a slight forward lean from your hips, not your waist, to engage your posterior chain effectively.
• Control the upward return of the band, resisting the pull to maximize time under tension and build strength in the eccentric phase.
• Ensure your shoulders remain depressed and retracted, preventing them from shrugging up towards your ears during the downward pull.

Common Mistakes

• ×Rounding the back during the pull reduces lat engagement and puts strain on the spine; keep your chest up and a neutral spine.
• ×Using momentum or 'flinging' the band rather than controlled pulling minimizes muscle activation; focus on a slow, deliberate movement.
• ×Shrugging the shoulders up towards the ears during the pull can lead to neck and upper trap dominance; keep your shoulders down and back.