Skier Swings

Fast-paced hip hinge movement. Mimics skiing motion with dumbbells.

Instructions

• Feet hip-width.
• Swing weights back past hips.
• Snap hips forward to swing weights to shoulder height.
• Keep arms straight/fluid.
• Focus on fast rhythm.

Common Mistakes

• Squatting instead of hinging
• Using arms to lift
• Rounding back
• Going too heavy

Benefits

• Hip Speed
• Hamstring Conditioning
• Grip

Similar Exercises

• Reverse Lunge Swing - Integrate a kettlebell/dumbbell swing into a lunge pattern. Explosive hip power required.
• Posterior Swing to Overhead - Like an American Kettlebell Swing. Drive weight all the way overhead with hip power.
• Nordic Skier Swings - Full body flow mimicking ski poling. Engage triceps and lats with rhythmic swinging.
• KB Swings - Hip snap and posterior chain tracking.