Overhead Snatch Squats on BOSU

The BOSU Ball Overhead Snatch Squats is my personal favorite exercise in the Core Ski routine to activate the muscles of the upper thigh and core as well as improve overall balance.  Controlling the ski snow contact and controlling speed during a run requires dynamic stability and relatively slow eccentric and isomeric movements through a wide range of lower limb and hip mobility.  Core balance is critical to not only maintaining your composure when conditions get dicey but as well for everyday movements from lifting to sitting. The Overhead Snatch is great for challenging the thigh and core muscles to improve overall balance as well as help improve hip mobility.The BOSU Ball Overhead Snatch Squats activates the most significant muscle groups and actions most important to improving alpine ski performance.

While holding a weighted bar, step onto the BOSU ball positioning your feet slightly off-center, about hip-width and aligned slightly forward with toes lower than heal. Position bar overhead with hands wide in an Olympic snatch position. Count to six as you slowly lower your body into a squat position while holding the bar overhead. You should reach the lowest squat position at the count of six.  Hold this position for a few seconds before slowly returning to the upright standing position. Repeat this movement for a total of 4-6 reps.