PlanWorkouts

Exercise 0100 · REF 4Leypho

Barbell Skier exercise animation

Barbell Skier

Category
Shoulders
Equipment
Barbell
Target
Delts

The barbell skier mimics the pole-planting motion of skiing, working the shoulders and triceps through a movement pattern most gym exercises don't replicate. It's a niche, sport-specific accessory more than a mainstream strength builder. Keep the motion smooth and controlled, since the odd bar path takes some getting used to before adding real weight.

How to Do the Barbell Skier

  1. Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
  3. Simultaneously lift the barbell up towards your shoulders while jumping slightly off the ground.
  4. As you reach the top of the movement, quickly reverse the motion and lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Skier primarily targets the Delts, with Triceps as the primary synergist muscle group, along with the Core.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have barbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Battling Ropes Battling Ropes Rope · Delts Cable Alternate Shoulder Press Cable Alternate Shoulder Press Cable · Delts

FAQ

What muscles does the Barbell Skier work?
The Barbell Skier primarily targets the delts, with the triceps and core assisting.
What equipment do I need for the Barbell Skier?
The Barbell Skier is done with a barbell.
What's a good alternative to the Barbell Skier?
If you don't have access to a barbell, the Left Hook. Boxing targets the same delts using body weight instead.