How to do the Barbell Skier
Barbell Skier is an intermediate multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Triceps and Core.
Barbell Skier demonstration · © GymiaFit
Barbell Skier at a glance
- Primary muscles
- Delts
- Secondary muscles
- Triceps, Core
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Barbell Skier step by step
- 1Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip.
- 2Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- 3Simultaneously lift the barbell up towards your shoulders while jumping slightly off the ground.
- 4As you reach the top of the movement, quickly reverse the motion and lower the barbell back down to the starting position.
- 5Repeat for the desired number of repetitions.
Barbell Skier — questions
What muscles does the Barbell Skier work?
The Barbell Skier primarily targets the Delts. It also recruits the Triceps, Core as secondary movers.
What equipment do I need for the Barbell Skier?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Skier suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Skier?
Barbell Seated Behind Head Military Press, Barbell Seated Bradford Rocky Press, Barbell Seated Overhead Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Skier demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.