more photosIt takes strength to cross-country ski.
In a four-part, weekly series, Stephanie Howe demonstrates important exercises that cross-country skiers can do at home. The exercises target muscles groups that are specific to cross-country skiing and that don't get used much in other activities. Strengthening these muscles before and throughout ski season can improve technique and help prevent injury.
Howe has a Ph.D. in exercise physiology, coaches running and cross-country skiing and is an elite cross-country skier with XC Oregon.
Week One: Dips
Hands grasp a box or chair, about shoulder width apart, with fingers pointed forward. Start with arms straight and the knees bent at about a 90-degree angle. Lower the body until the arms form a 90-degree angle. Repeat dips until the muscles feel too fatigued to continue. Then rest and repeat two more times.
To add challenge, straighten the legs.
Strengthening the triceps with this exercise will improve a skier's poling power.
— Anne Aurand, The Bulletin
