Band Skier

Overview

Difficulty

Medium

Required equipment

• Fitness bands

Main muscles

• Back: Large round muscle
  (Musculus teres major)
• Back: Large back muscle
  (Musculus latissimus dorsi)
• Back: Larger rhomboid muscle
  (Musculus rhomboideus major)
• Back: Small round muscle
  (Musculus teres minor)
• Abdomen: Straight abdominal muscle
  (Musculus rectus abdominis)

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Training plans

Band Skier is a suitable substitute for similar exercises in Conditioning and full-body or as a supplement to various training plans.

Band Skier: Basics and alternatives

Involved main muscle groups:
Band Skier

The band skier echoes the double-pole action of cross-country skiing. You’ll sweep your raised hands down toward your hips as you lean forward and bend your knees slightly. Your lats pull your arms down while your legs and core support the movement.

Straight-arm pulldowns keep your upper body steadier while you pull with mostly straight arms. Band deadlifts train hip extension with the band beneath your feet. For the skier, the band is anchored high and you combine the arm pull with a forward bend and return to standing.

Correct execution

The skier joins an arm sweep to a hip-led forward lean. You can practice those two parts slowly before finding a rhythm that lets you return without the band pulling you off balance.

Attach a suitable band above shoulder height to an anchor that’s designed to take the pull. Hold equal lengths and step back until there’s light tension with your hands raised. Choose a resistance that lets you bring your hands smoothly to the sides of your hips.

Start the pull by leaning forward from your hips and letting your knees bend a little. Sweep your arms down and back, keeping your hands close enough to your body to finish beside your hips. Then stand up and bring your arms forward under control. Since the band pulls you toward the anchor on the way back, don’t let it snap your hands forward or drag you out of your stance.

Practice the hip-led lean and return unloaded, then add the arm sweep. Keep your feet planted as you learn. Stand upright and return your hands to the raised starting position before beginning the next pull.

Keep your elbows slightly bent as your arms sweep down, and imagine your upper arms traveling down beside your ribs. Let your head move with your upper body as your chest lowers.

Video tutorial

Step-by-step instructions

Check the high anchor and band, then take one end in each hand.

Stand facing the anchor with your feet around hip-to-shoulder width and your hands raised in front of you.

Brace your core and begin hinging at your hips as you pull both hands downward.

Let your knees bend slightly and finish with your hands beside your hips.

Stand upright and return your arms forward and upward without snapping the band back.

Repeat with a steady rhythm, keeping your feet planted and both band lengths even.

Common mistakes

A deep squat can replace the intended hip-led movement and leave little room for your arms to finish. Use a modest knee bend and let your hips move backward.

It’s also common to pull one arm farther than the other or throw your hands far behind your body. Finish each pull under control with your hands near your hips. If the band is too strong for that, use a lighter one so you don’t have to yank it with your whole body.

Stepping back mid-set stretches the band farther and can make the next pull unexpectedly harder. Keep a consistent distance. To change resistance, stop, ease the tension and reset your stance.