Train Like An Olympian With These Winter Games-Inspired Moves

By  February 19, 2014

DavidBartonGyms

As Team USA sweeps up Olympic medals in Sochi, it seems like all we can do over here is cheer them on and watch in awe. But as much as we admire their extreme athleticism, we can’t help but want to get in on some of the action ourselves. To get our own bodies into gold-medal shape, two expert trainers from David Barton Gym, Lamar Gordon-Holmes and Meka Gibson, designed moves inspired by our favorite events. Try these four exercises to get a burn that rivals the intensity of the Olympic flame itself.

Skiing: Slalom Kickback

Designed by: Lamar Gordon-Holmes, Plus Trainer

Muscles Involved: Gluteus, quadriceps, rhomboids and triceps

1. Securely hook a resistance band onto a door or the back of a sturdy chair.

2. Squat down to 90 degrees and hold the squat position.

3. Grab the band with both hands and pull towards the body. Bring the elbows back behind you, engaging your back and keeping the arms on the side of your chest.

4. Quickly extend the arms behind you, feeling tension in the back of the arms then return them to the bent position in a slow, controlled manner. Perform 12-15 repetitions.

Figure Skating: Salchow Leg Lift

Designed by: Meka Gibson, Personal Training Manager

Muscles Involved: Gluteus, quadriceps, hamstrings and calves

1. Start in a quarter squat position with legs shoulder width apart, knees bent and hands in front of your chest.

2. Perform one quick jump and land lightly on both feet. Stabilize, then perform another quick jump and land on your left foot with knee slightly bent; balance and extend the right leg behind you, keeping the leg closer to the floor.

3. Hold this position and extend your right arm out in front of you (to 12 o’clock) and the left arm out to 9 o’clock.

4. Lower the right leg and the arms, and bring the body back to the quarter squat position. Perform 10 repetitions on one side, then switch.

Curling: Sweeping Deadlift

Designed by: Meka Gibson, Personal Training Manager

Muscles Involved: Erector spinae, hamstrings, gluteus, quadriceps, adductors and obliques

1. Hold a 5-pound dumbbell in both hands and place feet hip width apart. Position dumbbell slightly above your right hip with elbows bent and balance on your left leg.

2. Slowly bend the left knee and reach slightly across the body toward the floor with the dumbbell, extending the arms and keeping the right foot off the ground. Perform the movement in a slow, even tempo and stabilize the spine by keeping the back flat and not “rounding” in the upper back.

3. Reverse the movement and come back to the standing position. Perform 10-12 repetitions on one side.  Switch sides and repeat.

Luge: Sliding Lat Pulldown

Designed by: Lamar Gordon-Holmes, Plus Trainer

Muscles Involved: Latissimus dorsi, triceps and gluteus

1. Hook a resistance band onto a chair, table or other sturdy piece of furniture.

2. Kneel on the ground with enough distance to create tension in the band when holding it between you and the furniture.

3. Keep your hips tight and arms long while holding the band out in front of you.

4. With the arms wide and long, pull the band towards the floor (almost down to the outside of your thighs), pause and then slowly reverse the movement, controlling the tension on the way back up. Perform 12-15 repetitions.