Barbell Skier
Part hinge, part jump, the barbell skier pairs a quick hip snap with a pull of the bar toward the shoulders, putting it closer to a power and conditioning drill than a strict raise. Keep the bar light, work in crisp efforts of 15 to 30 seconds, and place it early in a session while you are fresh.
How to do the Barbell Skier
- Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- Simultaneously lift the barbell up towards your shoulders while jumping slightly off the ground.
- As you reach the top of the movement, quickly reverse the motion and lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Lead with the elbows and think of reaching wide rather than lifting up.
Muscles worked
Common mistakes
- Swinging from the hips — a small bounce at the bottom is the sign of a weight that is too heavy; lighten it and lift from a dead stop.
- Shrugging as you raise — the traps take over when the shoulders rise toward the ears; keep them down and lead with the elbows.
- Raising far above shoulder height — on lateral and front raises the upper traps take over past parallel, so stop around shoulder level unless the variation is built to go overhead.
- Locked elbows — keep a soft bend in the elbow throughout so the load stays on the shoulder rather than the joint.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Raises are accessory work and belong after the presses in a shoulder or push session. Superset lateral raises with a rear delt fly using the same dumbbells for a complete shoulder finisher.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Barbell Skier work?
The Barbell Skier primarily works the delts. It also involves the triceps and abs, which assist the movement and stabilise the joints.
Is the Barbell Skier good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Barbell Skier with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Barbell Skier?
If you cannot do the Barbell Skier, try the Overhead Barbell Front Raise, the Barbell Front Raise or the Behind Back Barbell Rear Delt Raise. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Barbell Skier, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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