Shoulder exercises

You probably didn't realise but shoulder exercises are important for winter sports. Strong shoulders will help considerably with winter sports, particularly skiing. A long day on the slopes places huge demands on the body and fatigue is a factor in the vast majority of winter sports injuries, so strengthening the upper body makes sense.

You can choose a from a range of shoulder exercises as well as different machines, barbells, dumbbells, cables, body weight exercises - but of these, free weights are the preferred option.

Using free weights (barbells and dumbbells) allows the arms to move naturally, through their normal plane of motion. It also ensures that all the peripheral muscles are engaged.

Overhead / Shoulder press : Don't use too much weight, and aim for 10-12 reps. If you find your upper body is swaying around, or you are bending your low back too much, then reduce the weight. Sit upright with your back supported, in both hands hold the dumbbells, with the palm of your hand facing forwards, at shoulder height and smoothly push both weights above your hand. Then lower under control. 3 sets of 10-12 reps with increasing weight.
Dips : Go easy with these if you are not used to them, or you'll be feeling sore the next day. Start by just doing a few (5 or 6) and gradually increase the quantity with each workout. Make sure you go all the way down so your shoulder gets a complete workout. By the time you can do three sets of 12, you will have dramatically increased your strength.
Front / Lateral raises : Back to dumbbells and the front and lateral raises are excellent for building endurance. These should be done with a light weight to prevent arching of the back and swinging as you try to get the weight up to shoulder height. Aim to do between 12 and 16 reps of each and don't go higher than shoulders - otherwise you then start using different muscles.

The shoulders are a very isolated area of the body so learn how our fitness programs can provide you with an all over body workout.