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3 Kettlebell Moves that Build Strength and Stability Where Skiers Need It Most

Work all the stabilizer muscles you need to shred hard and prevent injuries with this versatile piece of equipment.

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If you haven’t been incorporating kettlebells into your workouts, now’s the time to change that. The kettlebell is a wonderfully versatile weight that’s especially effective when performing dynamic strength moves thanks to its handle, which allows you to swing and carry the weight more conveniently than a dumbbell. And unlike a dumbbell, a kettlebell’s weight is not distributed evenly, forcing the body to constantly work to counterbalance and stabilize when performing exercises with a kettlebell.

In other words, if you’re looking to develop your balance, stability, and coordination in addition to building strength, the kettlebell is your tool. And since you’re a skier, we’re going to go ahead and assume that full-body stability and coordination are your end game. Here, former U.S. Ski Team strength and conditioning coach Chris Miller walks you through his three favorite kettlebell moves for skiers.

Outside+ members can access Chris Miller’s full four-week “Get Fit to Rip” bootcamp for skiers here 

Watch: 3 Kettlebell Moves that Build Strength, Stability, and Coordination

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Kettlebell Swing

This move targets the hamstrings, glutes, core, and hip complex. Form is key here. Keep your back flat as you perform a hinging motion at the hips to swing the kettlebell between your legs, then drive through the hips to swing the kettlebell out in front of you as you return to standing.

Turkish Getup

This move targets full-body strength, coordination, and stability. Don’t rush through this multi-step exercise—the slower you perform this move, the more your body has to work to counterbalance the weight and stabilize. If you’re not familiar with this move, practice without a kettlebell to start.

Kettlebell Self Pass

Often, the seemingly simplest moves can be the most difficult. That’s the case with the Kettlebell Self Pass, which challenges the stabilizer muscles throughout the lower leg (the same little muscles and ligaments you constantly flex and fire in ski boots) as well as your core.