Key Phrases

       Remember your arms

     Use your core muscles

     Keep arms active- don’t collapse down on arms

     Elbow should be just slightly bent

     Swing arm from the shoulder (especially in classic)

     Reach forward and up the hill

 

Why?

Core muscles are some of the biggest and most powerful in your body, and thus the most efficient. Collapsing on your arms eliminates power from lats and other big back muscles. Fairly straight arms, swinging from the shoulder, are much stronger than very bent arms.

 

How?

Keep your elbows fairly straight, bent at an angle a little greater than 90 degrees. This helps to involve your side and back muscles. Core muscles are mainly side and center stomach muscles, as well as back and shoulder muscles. Your core is your powerhouse.

 

Activities and Games

          Ski without moving legs – poling only, knees slightly bent, lean forward, glide with classic arm poles

Double pole relays

Double pole a slight uphill without using your legs