Telemark Ski Jumps

This is an excellent exercise for working the muscles in the lower body in an explosive manner, and ideal exercise for those about to embark on a skiing holiday.

Place a lightly weighted barbell across your shoulders, taking care to protect your shoulders and neck by wrapping a thick towel around the central part of the bar, holding the bar with your arms wide for good stability.

Having your legs in a standard lunge position, with both feet facing forward, feet shoulder width apart, jump vertically upwards whilst simultaneously swapping your legs around, so that your front foot is now at the rear, and vice-versa.

Focus on landing on the ground with both feet at the same time, lowering down slightly to absorb the impact, prior to exploding upwards and repeating the movement for desired amount of reps.

Concentrate on keeping your back straight and vertical with your head up throughout the movement.

You may decide to work the exercise on the same spot, or alternatively increase the exercise difficulty by jumping both upwards, and one stride forward.

On landing control the impact of the weight by keeping the bar in contact with your shoulders throughout, absorbing the weight by smoothly bending your legs to your desired lowered position, prior to repeating again for desired amount of reps.