Barbell Skier

Barbell Skier

The Barbell Skier is a dynamic and full-body exercise that targets multiple muscle groups, providing a challenging and effective workout. It involves using a barbell, which adds resistance, intensity, and allows for progressive overload. This exercise primarily targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves. The explosive leg movements during the Barbell Skier engage these muscles, helping to strengthen and tone them. Additionally, it activates the core muscles, including the abdominals, obliques, and lower back, as they work to stabilize the body throughout the exercise. The Barbell Skier is a functional exercise that mimics the motion of skiing. It not only works on strength but also improves balance, coordination, and agility. The controlled and coordinated movements required in this exercise engage both the upper and lower body, making it a great choice for overall conditioning. To maximize the benefits of the Barbell Skier, it's important to maintain proper form throughout the exercise. This includes a stable core, a slight bend in the knees, and controlled movements to prevent any jerking or swinging. Start with a lighter weight and gradually increase as you become comfortable and confident with the movement. Incorporating the Barbell Skier into your workout routine can help you build strength, increase endurance, and improve overall athleticism. Remember to always warm up before performing any exercise and listen to your body to avoid any potential injuries. Ready to hit the slopes? Lace-up your metaphorical ski boots and get ready to ski your way to a stronger and fitter you with the Barbell Skier!


  • Stand with your feet hip-width apart, holding a barbell with an overhand grip, resting it on your shoulders.
  • Bend your knees and lower your hips down into a squat position, keeping your chest up and back straight.
  • Push through your heels and explode upwards, jumping straight up into the air.
  • As you jump, simultaneously extend your arms straight out in front of you, keeping them parallel to the ground.
  • Land softly back into the squat position, absorbing the impact with your legs.
  • Repeat the movement for the desired amount of repetitions.

Tips & Tricks

  • Start with a lighter weight and focus on mastering proper form before increasing the load.
  • Maintain a neutral spine by keeping your chest up and shoulders back throughout the movement.
  • Engage your core muscles to stabilize your body and maintain balance.
  • Control the movement by using your hip and knee joints, avoiding excessive swinging or jerking.
  • Breathe deeply and exhale as you pull the barbell towards your chest.
  • Gradually increase the range of motion as you become more comfortable with the exercise.
  • Avoid rounding your back or allowing your shoulders to slump forward.
  • For added intensity, try performing the exercise on unstable surfaces like a Bosu ball.
  • Focus on the contraction of your back muscles during each repetition.
  • Incorporate variations, such as using a wide grip or an underhand grip, to target different muscles.


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