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

Work all the strength and stability muscles you need to ski hard and prevent injuries using this versatile piece of equipment.

Photo: Jesse Albanese

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If you haven’t incorporated kettlebells into your strength and stability 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. 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, the kettlebell is your tool if you’re looking to develop your balance, stability, coordination, and building strength. And since you’re a skier, we will assume that full-body stability and coordination are your end game. 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.

1. 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.

2. 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 unfamiliar with this move, practice without a kettlebell.

3. 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.

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

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