FULL-WEIGHT SQUAT
Once you can maintain symmetrical balance during the single leg squat with both legs, then move into the full-weight squat for the strength-building phase.
Weighted squats are the best for skiers because they build power in the quads, hamstrings, and glutes. A good squat involves a functionally tense core that stabilizes and allows for mobility in the extremities. Squats also increase your range of motion and develop the full-spectrum movements dynamic that sports like skiing demand.
To perform a weighted squat:
- Use a free-weight squat rack and stack on plates that equal 10-60% of your body weight.
- Place the bar across your upper back or across your chest with your feet shoulder-width apart.
- Lower to a squat until your thighs are parallel with the floor.
- As you flex, lower yourself with your hips, legs, and glutes, rather than with your back.
- Return upward to standing without locking your legs.
- Also, take care not to bend over at the waist or arch your back. If you find you cannot perform a perfect squat, lower the amount of weight you are using.
Leave a Reply