Barbell Skier

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body

Lower Body

Muscle Activation

Rear Deltoid · Shoulders

80%

Lower Back

20%

Equipment

Barbell

Setup / Starting Position

Stand with your feet shoulder-width apart, holding a barbell in front of your thighs with an overhand grip (palms facing down), hands positioned slightly wider than shoulder-width apart.
Engage your core and keep your chest lifted throughout the exercise.

Exercise Position

Hinge at your hips and lean your torso forward slightly, allowing the barbell to move downwards towards your knees.
Keep your back straight and shoulders pulled back throughout the movement.

Form & Performance

Return to the starting position by squeezing your glutes and extending your hips, bringing the barbell back up to the starting position.
Avoid arching your lower back or rounding your spine.