Isometric Training Exercises for Skiers and Snowboarders


After waiting the whole year for the short window of time when the snow is at its best and the mountain climate is perfect, skiing and snowboarding season is finally here!

The mountains are one of the most popular destination spots every year, attracting skiers and snowboarders of all levels. These action-packed sports give adrenaline junkies that rush they’re looking for, but can often leave you feeling sore after a long day on the slopes, especially after taking most of the year off.

Whether you’re a beginner or an expert, incorporating isometrics into your ski or snowboard training regimen will take your skills to the next level. Isometric contractions help with stabilization, enhance your balance, and strengthen those supporting muscles so they can take over if your form starts to slip, helping to prevent injuries and soreness.

Here are some of the best isometric exercises you can do all year long, for both skiers and snowboarders:

Best Exercises for Skiing:

Side Bend Press

On that first day out on the mountain, it’s common to experience soreness, especially in your back. By strengthening your back muscles, you’ll be able to hold your form longer and eliminate any pain.

How to do it:

  • Place Activ5 on a flat surface in front of your left arm
  • Place your left palm on Activ5
  • Bend sideways slightly to the left
  • Press Activ5 as you squeeze your oblique muscles
  • Repeat on opposite side

Chair Pose

This powerful pose gives you a full-body workout, while closely mimicking the position you’ll be in when you hit the slopes. Practicing holding your form for long periods of time will help you implement it more effectively and avoid getting fatigued.

How to do it:

  • Place Activ5 between both knees
  • Extend both arms in front of you while squatting down as if you are sitting in a chair
  • Press Activ5 as you squeeze your thigh muscles

Single Leg Deadlifts

As a skier you know that balance is key. And having strong legs and ankles will help support proper posture over any terrain you encounter. Isolating those leg muscles allows for more stability and helps prevent injury.

How to do it:

  • Begin by standing hip width apart
  • Place the Activ5 under your left heel
  • Place your hands on your hips and lunge back onto the ball of your right foot
  • Flex your torso forward while keeping your back flat and squeeze your left heel into the Activ5
  • Repeat on opposite side

Best Exercises For Snowboarding:

Wall Squat

Similar to the chair post for skiers, the wall squat closely matches the position you’ll be holding for extended periods while you’re riding down the slopes. This exercise will strengthen your quads to help improve your form and have you ready for a pain-free day on the mountain.

How to do it:

  • With your back against the wall, place the Activ5 under your left heel
  • Slide down the wall into a squat
  • Reach your arms in front so they are parallel to the floor
  • Press your left heel into the Activ5 while squeezing your left quad

Standing Leg Curl

The last thing you want as you’re racing down every turn is for your legs to give out. Balance is essential to minimize falling, and exercises that activate the leg muscles are a key part of any successful snowboarding conditioning workout.

How to do it:

  • Begin standing with your feet hip width apart and place the Activ5 in front of your left foot
  • Place your left heel on top of the Activ5 with your toes up and your hands on your hips
  • Flex slightly forward at the waist keeping a straight back
  • Squeeze your left heel down and back into the Activ5 squeezing your left hamstring
  • Repeat on opposite side

Bent Over Row

When it comes to snowboard training, the legs and lower body are typically the focus. And though these are a major part of helping you become a great rider, don’t forget the core and upper body to round out your posture and prevent straining your back.

How to do it:

  • Begin in the starting position, holding the Activ5 in your left hand
  • Step your right foot forward while your left foot is back on the ball of your foot
  • Bend at the waist to bring your torso forward and place the Activ5 between your hand and the front of chair
  • Stabilize the chair with your right hand
  • Squeeze the Activ5 into the chair engaging your left lateral muscle
  • Repeat on opposite side

With the Activ5 smart isometric training device, you can get in a quick training session no matter where you are, or what the weather is like. When connected to the app for iOS or Android, you’ll get access to tons of the best exercises around, and be able to track your strength, progress, heart rate and more. No more taking a 9-month break from training, now you can keep up your skiing and snowboarding game all year round – no snow required.

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