Dumbbell skier

As the name suggests, the dumbbell skier takes the motion of skiing and replaces the poles with dumbbells. The hip and torso motion are similar to a kettlebell swing, as are the muscles it targets, including the hamstrings, glutes, upper back, and grip. However, unlike the traditional kettlebell swing, the arms are outside of the knees. This movement can be performed for time or for reps, but is usually performed for relatively high reps, such as 8-12 sets per rep or more, as part of a fat-loss or athleticism-focused circuit or workout.


  1. Great move for strengthening the hips and glutes
  2. Challenges and fortifies the core and upper back
  3. Burns a lot of calories in a short amount of time
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Dumbbell skier Images


Dumbbell skier Instructions

Dumbbell skier muscle diagram