Barbell Skier
Description
The barbell skier is a dynamic full-body exercise where you hold a barbell in front of you with arms straight and alternate split-stance jumps in a cross-country skiing pattern. One leg comes forward as the other goes back, while the arms stay extended. It builds explosive leg power and conditioning.
Muscle Group
Equipment Required
Barbell Skier Instructions
- Stand with feet hip-width apart. Hold a light barbell in front of you with arms extended.
- Jump into a split stance — right foot forward, left foot back.
- Land softly with knees slightly bent.
- Immediately jump again, switching feet — left forward, right back.
- The barbell stays held in front throughout.
- Continue alternating in a rhythmic skiing pattern.
- Use light weight to allow speed.
- Aim for 30 to 60 seconds or 10 to 20 switches per leg.
Barbell Skier Form & Visual
Barbell Skier Benefits
- Builds explosive leg power
- Excellent full-body conditioning
- Trains coordination and rhythm
- Develops cardiovascular fitness
- Engaging dynamic exercise
- Combines plyometric and strength elements
Barbell Skier Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Calves
- Core (stabilizer)
- Anterior deltoid (bar hold)
Barbell Skier Variations & Alternatives
- Dumbbell Skier Swing
- Split Jump
- Scissor Jump
- Bodyweight Skier
- Med Ball Skier
