Exercise guide · Intermediate · Compound
Barbell Skier: How to Do It & Muscles Worked
The barbell skier is a dynamic shoulder exercise that involves lifting a barbell while performing a small jump, targeting the deltoids and engaging the triceps and core for stability.
- Primary muscles
- Shoulders
- Equipment
- Barbell
- Level · type
- Intermediate · Compound
How to do the barbell skier
- Step 1: Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip.
- Step 2: Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- Step 3: Simultaneously lift the barbell up towards your shoulders while jumping slightly off the ground.
- Step 4: As you reach the top of the movement, quickly reverse the motion and lower the barbell back down to the starting position.
- Step 5: Repeat for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Barbell Skier alternatives
More exercises that train the shoulders as their main target:
-
Advanced Style Battling Ropes
Shoulders · Rope · Intermediate cardio -
Band Twisting Overhead Press
Shoulders · Band · Intermediate compound -
Barbell Rear Delt Raise
Shoulders · Barbell · Intermediate compound -
Barbell Rear Delt Row
Shoulders · Barbell · Intermediate compound -
Barbell Seated Bradford Rocky Press
Shoulders · Barbell · Intermediate compound -
Barbell Seated Overhead Press
Shoulders · Barbell · Intermediate compound -
Barbell Standing Bradford Press
Shoulders · Barbell · Intermediate compound -
Barbell Standing Close Grip Military Press
Shoulders · Barbell · Intermediate compound
More shoulders exercises
-
Dumbbell Lateral Raise
Shoulders · Dumbbell · Beginner compound -
Standing Dumbbell Overhead Press
Shoulders · Dumbbell · Intermediate compound -
Band Front Lateral Raise
Shoulders · Band · Beginner compound -
Band Front Lateral Raise - Complete Variation
Shoulders · Band · Beginner compound -
Band Front Raise
Shoulders · Band · Beginner compound -
Band Reverse Fly
Shoulders · Band · Beginner compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.