Barbell Skier
Learn how to do the Barbell Skier with proper form and technique. This barbell exercise primarily targets your Delts, with secondary emphasis on Triceps, Core.
How to Do the Barbell Skier
Follow these steps to perform the Barbell Skier with correct form:
- 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 Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- barbell
- Body Part
- shoulders
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Barbell Skier?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Shoulder Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Barbell Skier work?
The Barbell Skier primarily targets your Delts. Secondary muscles worked include Triceps, Core. This makes it an effective exercise for developing your shoulders.
What equipment do I need for the Barbell Skier?
The Barbell Skier requires barbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Barbell Skier with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Barbell Skier?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
What are the best sets and reps for the Barbell Skier?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Barbell Skier best for?
The Barbell Skier fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.
Track Barbell Skier in Cora
Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.
Download Cora for iOS