Ski Bindings Made Simple

Ski Bindings Made Simple

Gear, Ski Gear, Ski Tuning

Bindings are rugged little devices, but like any mechanical unit they can wear out quickly if not kept clean and lubricated.

Ski Binding Check

At the beginning of the season, do a binding check. Annual shop inspections of the ski/boot/binding system will reveal any deviations in the release system that may require a binding to be re-set or retired if it won’t release within a standardized range.

Indemnified Ski Bindings

After a given binding model has been off the market for several seasons, the binding company’s liability insurer can decline indemnity coverage for a model it deems obsolete due to its age and likely condition. If shop personnel inform you they “can’t work on this binding,” they’re acting within established guidelines over which they have no control. No matter how much you once loved them, if your bindings are no longer indemnified, it’s time for them to go.

–Jackson Hogen

ski bindings

DO:

  • Determine your binding setting. It’s based on height, weight, age, boot sole length and skiing style. Any shop tech can help you do this in about 10 seconds.
  • Pick a binding with your setting number (often called a “DIN” number) near the middle of the binding range. If your setting is “6,” a binding with a 3 – 10 scale should be fine.
  • Ask a salesperson about any special features that may make one binding more suitable for you than another.

DON’T:

  • Continue to use a binding the manufacturer no longer indemnifies.
  • Use a boot with a touring sole or walking sole that’s incompatible with your Alpine bindings.
  • Use a boot with worn-out soles.
  • Mix a child’s normal boot sole with an adult binding.
How to Pick Your Perfect Pole

How to Pick Your Perfect Pole

Gear, Ski Gear

If you’re a new skier, you’ll be amazed by the variety of options for a seemingly simple stick with a grip on one end and a point on the other. But entry-level and occasional skiers need not complicate a ski pole purchase.

The Grip

The one part of the ski pole you feel most intimately about is the grip. Better grips are more ergonomically shaped and multi-material, for better feel. All grips include some form of strap, which comes in a variety of materials and configurations. The most common strap is an adjustable loop designed so your hand can rest against the strap when skiing. The most common mistake is grabbing the grip by putting your hand down through the loop; the strap only works for you if you put your hand up through it.

How to Size Poles

Sizing ski poles is simple. Turn the ski pole upside down, so the tip is pointed upwards. Grab the pole under the basket and put the handle on the ground just in front of your feet. If the size is right, your elbow will be at a right angle, with your forearm parallel with the ground.

Types of Shafts

As with grips, shafts come in a variety of materials and configurations. The most widely used material remains aluminum, although carbon and carbon-laced composites have their fans. You can even find ski poles made of bamboo, if that fits your retro style.

Aluminum comes in many grades, from an entry-level price around $40 to high-end styles that can cost as much as $250. The best aluminum shafts are lightweight and tapered for better balance.

The first carbon ski poles were dubbed “pencil poles,” for these highly flexible, narrow cylinders were about pencil-thick. Carbon’s edge over aluminum is its resistance to crimping when bent. Today carbon is available in several shaft styles.

Composite shafts mix carbon with cheaper materials to provide a sturdy, lightweight alternative to aluminum at less expensive prices. And if you really want bamboo, this all-natural solution comes with a long, padded and strapless grip.

–Jackson Hogen

leki pole
The Science Behind Shoe Insoles: How They Support Foot Health

The Science Behind Shoe Insoles: How They Support Foot Health

Foot Pain, Health

The Science Behind Shoe Insoles: How They Support Foot Health

Your Foot’s Unsung Heroes: Unraveling the Scientific Magic of Shoe Insoles

As you lace up your sneakers, ready to embark on another invigorating run or power through a busy day on your feet, have you ever paused to consider the remarkable science behind those seemingly simple shoe insoles? These unassuming inserts are, in fact, your feet’s unsung heroes, working diligently to provide support, cushioning, and alignment. In this article, we delve into the fascinating scientific mechanisms that underpin these marvels and reveal how they play a pivotal role in supporting your foot health.

Understanding Foot Anatomy: The Foundation of Comfort

Imagine the intricate architecture of the human foot – a masterpiece of nature’s engineering. With arches that act as shock absorbers and multiple bones and muscles working in harmony, it’s a structure designed for both stability and flexibility. Yet, this complexity also makes it susceptible to various issues that can impact your overall well-being. Proper foot alignment is essential, as it influences the entire body’s posture. That’s where shoe insoles come into play – they provide the foundation for proper alignment, supporting your feet and enhancing your overall comfort.

The Vital Role of Shoe Insoles: Beyond the Surface

Shoe insoles, often referred to as footbeds or inserts, are more than just a soft layer beneath your feet. They come in various types, each engineered to address specific foot needs. Cushioning insoles, for instance, employ innovative materials like gel, foam, and air pockets to absorb the shock of each step, preventing undue stress on your joints and bones. Arch-supporting insoles are designed to cradle and bolster your foot’s natural arches, preventing overpronation or supination that can lead to discomfort and even injuries.

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Unveiling the Scientific Mechanics Behind Insoles

Arch Support: Elevating Your Foot’s Form and Function

Ever wondered why arches matter? These structural marvels distribute your body weight, help absorb shock, and maintain balance. Insufficient arch support can lead to improper alignment and discomfort. Arch-supporting insoles work like architects for your feet, maintaining the arches’ integrity and helping you move with confidence. By redistributing weight and pressure, they enhance alignment and reduce strain, supporting foot health over the long haul.

Shock Absorption and Cushioning: Defying Impact

Walking or running can subject your feet to substantial impact forces. This repetitive stress can potentially lead to fatigue, pain, or even injuries. Here’s where cushioning insoles shine. Picture a mattress for your feet – these insoles feature advanced materials that absorb and disperse shock, cushioning each step and minimizing the toll on your joints. The result? Enhanced comfort and a reduced risk of those nagging aches that often plague active individuals.

Pressure Distribution and Weight Balance: A Delicate Equilibrium

Think of your feet as intricate maps of pressure points. Without proper support, these points can become sources of discomfort, leading to calluses or pain. Pressure-relief insoles are designed to act as navigators, distributing your body weight evenly across your feet. This careful balancing act not only enhances comfort but also mitigates the development of pressure-related issues, helping you stay active and pain-free.

Alignment and Biomechanics: Your Body’s Symphony

The alignment of your feet affects your entire body’s biomechanics. A misaligned foot can trigger a chain reaction, leading to knee, hip, or even back problems. This is where orthotic insoles step in. Imagine them as conductors of a symphony – by providing corrective support, they ensure each part of your body works harmoniously. Numerous studies attest to the effectiveness of orthotic insoles in addressing biomechanical imbalances and improving overall alignment.

Selecting Your Perfect Match: Finding the Right Insoles

Now that the scientific intricacies are unveiled, how do you choose the perfect insoles for your unique needs? Consider your foot type, activity level, and any existing foot conditions. Seeking advice from podiatrists or orthopedic specialists adds a layer of expertise to your decision-making process. Just as you wouldn’t settle for ill-fitting shoes, prioritize insoles that provide tailored support, ensuring comfort during every step of your journey.

Caring for Your Foot’s Allies: Maintenance and Lifespan

Your insoles work tirelessly to support you, so it’s only fair that you reciprocate the care. Regular cleaning and proper maintenance are essential to ensure their longevity and performance. Different insole types have varying lifespans, so pay attention to signs of wear and tear. Replacing insoles at the right time ensures that your foot health remains a top priority.

Real-Life Stories: Insoles in Action

Meet Sarah, an avid runner who used to battle persistent knee pain. Upon switching to orthotic insoles, her pain gradually faded, allowing her to enjoy her runs again. Then there’s Mark, a nurse who found solace in cushioning insoles that eased the strain of long shifts on his feet. These real-life stories are a testament to the transformative power of the right shoe insoles, tailored to individual needs and activities.

Busting Myths: Separating Fact from Fiction

As with any topic, misconceptions abound. Myth 1: Insoles are one-size-fits-all. Myth 2: Insoles are only for athletes. Let’s debunk these myths – insoles come in various types to suit diverse needs, and they benefit everyone from athletes to professionals who spend hours on their feet. By understanding the science behind insoles, you empower yourself to make informed decisions and take steps towards better foot health.

Conclusion: Taking Steps Towards Foot Health

Next time you slip into your shoes, envision the intricate dance of support and alignment happening beneath your feet. The science of shoe insoles, grounded in biomechanics and driven by innovation, is the cornerstone of foot health. As you journey through life – whether you’re a dedicated athlete, a fitness enthusiast, or simply someone who values comfort – remember that the right pair of insoles can make all the difference. Prioritize your feet, invest in the science of support, and take confident strides towards a healthier, happier you.

Maximize Your Workout: 10 Effective Interval Training Exercises

Maximize Your Workout: 10 Effective Interval Training Exercises

Fitness, Health, Workouts

Interval training tip: Incorporate short bursts of high-intensity exercise followed by periods of active recovery. For example, sprint for 30 seconds and then jog for 1 minute, repeating the cycle for 10-15 minutes.

Interval training is often hailed as the holy grail of fitness routines. It offers a dynamic and efficient way to achieve peak physical condition, while giving you a myriad of health benefits as a bonus. This rigorous exercise strategy involves alternating between bursts of intense activity and periods of rest or low-intensity recovery.

So whether you’re an elite athlete, a fitness enthusiast looking to supercharge your regimen, or an active outdoor enthusiast cramming to get ready for this coming ski and snowboard season, interval training holds the key to getting in quick shape to conquer the slopes.

One of the big advantages of interval training is its unrivaled capacity to torch calories and shed excess fat. The high-intensity intervals push your body to its limits, igniting a metabolic furnace that continues to burn calories long after your workout ends. This phenomenon, known as excess post-exercise oxygen consumption (EPOC), elevates your basal metabolic rate, making it an invaluable tool for those striving for weight loss. Simply put: interval training is like giving your metabolism a powerful boost, making it a great tool for weight loss.

In addition, interval training doesn’t merely tone your physique; it builds your cardio. The intense bursts of activity followed by brief recovery periods enhance your heart’s efficiency, leading to increased stroke volume, lowered resting heart rate, and improved circulation. The result: your body becomes a well-oiled machine, capable of enduring prolonged physical challenges – perfect for a long day on the hill.

And the benefits don’t stop there. Interval training sharpens your endurance, enhances your anaerobic capacity, and boosts your overall stamina. It’s a comprehensive workout regimen that empowers you to tackle everyday tasks with ease, from climbing stairs effortlessly to lugging groceries without breaking a sweat. Or in winter sports terms, you’ll be riding from bell to bell all season with ease.

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Perhaps the most significant benefit of interval training is its time efficiency. There’s no excuse in the case of interval training; you don’t need to spend hours in the gym fighting for workout space. Interval training can be done at home, without weights and in a fraction of the time of other workouts. All you need is a jump rope and about a half an hour. Even a 20-minute session can yield remarkable results, making it accessible to you and your busy schedule. There’s no excuse now.

So, whether you’re striving for a leaner physique, a healthier heart, or enhanced endurance, interval training is your ticket to a fitter, stronger, and more vibrant you on and off the slopes. Embrace the intensity, and let interval training redefine your fitness prep for the snow season.

Here are 10 simple, yet effective interval exercises you can do virtually anywhere.

1. Jumping Jacks

Start the workout with a classic exercise that targets your entire body. Stand with your feet together and arms by your sides. Jump while simultaneously spreading your legs wide and raising your arms overhead. Return to the starting position and repeat for the desired number of repetitions. Jumping jacks are an excellent way to warm up your muscles and get your heart rate up.

active woman doing a high knees exercise
Image by tonodiaz on Freepik

2. High Knees

High knees will further elevate your heart rate and engage your core and lower body muscles. Stand with your feet hip-width apart and bring your right knee up towards your chest while simultaneously raising your left arm. Alternate the movement, bringing your left knee up as you raise your right arm. Continue this alternating movement at a brisk pace for a set number of repetitions.

video courtesy of Well + Good

3. Mountain Climbers

Mountain climbers are a challenging exercise that targets your core, shoulders, and legs. Start in a high plank position with your hands shoulder-width apart and your body in a straight line. Drive your right knee towards your chest, then quickly switch legs, bringing your left knee in and right leg back. Continue alternating the movement, maintaining a quick pace throughout the exercise.

video courtesy of Well + Good

4. Squat Jumps

Squat jumps are an excellent way to engage your lower body muscles, including your quadriceps, hamstrings, and glutes. Stand with your feet shoulder-width apart and lower into a squat position. Explosively jump upwards, extending your arms overhead. Land softly back into the squat position and repeat for the desired number of repetitions. Focus on maintaining proper form and landing with control.

5. Push-Ups

Push-ups are a classic exercise that targets your chest, shoulders, and triceps. Begin in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body towards the floor by bending your elbows, keeping your body in a straight line. Push through your palms to return to the starting position and repeat. Modify the exercise by performing push-ups on your knees if needed.

video courtesy of Well + Good

6. Burpees

Burpees are a full-body exercise that combines strength and cardio. Start in a standing position, then lower your body into a squat position and place your hands on the floor. Jump your feet back into a high plank position, perform a push-up, and then jump your feet back towards your hands. Explosively jump upwards, reaching your arms overhead. Land softly and repeat the entire movement.

7. Russian Twists

Russian twists are an effective exercise for targeting your obliques and improving core strength. Sit on the floor with your knees bent and feet lifted off the ground, balancing on your glutes. Lean back slightly and interlace your fingers in front of your chest. Twist your torso to the right, then to the left, while maintaining a controlled movement. Repeat for the desired number of repetitions.

video courtesy of Well + Good

8. Bicycle Crunches

Bicycle crunches are another great exercise for working your abdominal muscles. Lie on your back with your knees bent and hands behind your head. Lift your shoulders off the ground and bring your right elbow towards your left knee while extending your right leg out straight. Alternate sides, bringing your left elbow towards your right knee. Continue this pedaling motion while maintaining a steady pace.

9. Jump Rope

Jumping rope is an effective cardiovascular exercise that also engages your lower body muscles. Hold the handles of a jump rope in each hand and swing it over your head, jumping as the rope passes under your feet. Maintain a steady rhythm and jump with a light bounce, landing softly on the balls of your feet. Start with a comfortable pace and gradually increase your speed as you become more proficient.

young woman doing plank exercise
young woman doing plank exercise on fitness ball

10. Plank

Finish the workout with a plank, an excellent exercise for targeting your core muscles. Start in a high plank position with your elbows directly under your shoulders and your body in a straight line. Engage your core and hold this position for a designated amount of time, focusing on maintaining proper form and breathing steadily. Gradually increase the duration of the plank as your strength improves.

If you’re feeling strong and athletic, you can plank on a fitness ball. The subtle instability and the movement of the ball will work your core muscles on the sides as well as in the middle. 

How to Get a Good Fit for Hiking Boots

How to Get a Good Fit for Hiking Boots

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How to Get a Good Fit for Hiking Boots: 5 Must Know Facts About Getting a Great Fitting Hiking Shoe

As the hiking season is in full stride, it’s a great time to think about getting out on the trail. The sun and sweet smell of Summer invites us all to get out and get some exercise on the trail – especially after a long Winter of deep snow and cold temperatures. So as the days are longer and the urge grows stronger, it’s time to look for new hiking boots or shoes (depending on your preference) to make your trip the best it can be.

We asked industry veterans their thoughts about some things to think about when shopping for a new boot and how to get a good fit for hiking boots. Here’s what the experts suggested.

“When looking for new hiking boots, there are a few rules to keep in mind. While technology has heightened the fit and performance of hiking boots and shoes, there are specific things to take into account to get the best fit possible,” says Jeff Rich, certified podiatrist and owner of U.S. Orthotic Center in New York City.

When you go shopping for new hiking boots or shoes, take some time to try on five to eight pairs across a variety of brands. Be sure to try on all types of hiking boots as the selection has grown over the years and hiking boots come with many different styles such as ankle hiking boots, mid-height hiking boots, high-top hiking boots and trail hiking boots, and even backpacking boots.

While you’re testing out the hiking boots sizing, be sure to walk up and down some stairs and ramps in the store if possible. Also, concentrate on the overall comfort of the boots. Take into account the hiking boot fit such as the hiking boots width, the arch support, the heel lock, and the hiking boots toe box. Are there hotspots or pain points? If so, move on the next pair because these will be accentuated while on the trail and most likely make your hike miserable.
It’s best to shop for boots in the evening because your feet swell throughout the day – they usually expand by five-percent. Also, bring or wear the socks you’ll wear when hiking and try on both boots because most of us have one foot that’s longer and/or bigger than the other.

Furthermore, keep in mind that shoe sizing is not standardized, so sizing between manufacturers is not consistent – sizes may even vary within certain styles of a particular brand. So, as we outline best practices to shop for boots, here are five things to keep in mind to find your best-fitting hiking boot.

Measure the Length

As we mentioned, one foot is usually longer and/or bigger than the other, so be sure to try on both boots. Start by slipping your bigger foot into the boot/shoe, and standing up while the laces are untied and loose. Push your foot forward until your toes touch the front of the boot, and measure the space between the back of the shoe and your heel. You should allow two fingers – your index finger and your middle finger – to comfortably fit between the end of the shoe and your heel. (You might need some help with this measurement.) If there’s too much, or too little space between your fingers and the back of the boot, the boot is too small or big, so look for another size.

If your fingers fit nicely, lace up the boots and start walking around the store. If your heel slips once you’ve tightly cinched the laces, consider swapping out the existing insoles for a pair of after-market, drop-in insoles such as EZ-Fit Universal Insoles or custom-crafted insoles like Instaprint Insoles. Using insoles will eliminate the extra space in the boot that makes your foot slip – and they’ll be more supportive and comfortable.

While the boots are laced, stand up, and wiggle your toes. If your big toe is close to the front, but not touching, you should be fine. However, if your toe is at, or more than a thumbs distance away from the toe box, the boot is too big. As a general rule, if there’s a full thumb’s-width of space between your big toe and the front of the toe box, the boots are too big and could cause blistering.

Next, kick a wall with the front of the boot two-to-three times – it simulates hiking downhill, which will take a toll on your toes. If the shoe is too short, your toes will jam into the front of the boot on the first try. Conversely, if the boot is too big, your feet will just slide back and forth after multiple kicks. If you can kick three times without your toes hitting the front of the boot, you have a pretty good fit.

If your toes feel ok and have a comfortable fit, then roll forward on them and see if your heels rise. If the boots fit, your heels won’t move up and down inside the boot more than 0.25 of an inch, which allows your achilles to stretch. If your heels move more than that, they will move on a hike and create blisters and make your life miserable. Move on to the next boot or size.

Measure the Width

With the boot laces cinched tight, try to move your foot from side-to-side. If they move drastically, the boots are too big. Conversely, if they feel awkwardly tight, they’re too small. However, if the boots feel snug and your feet move a little from side-to-side, but not in an uncomfortable way, then you should be fine. As Bob Egeland, C.Ped of Boulder Orthotics in Colorado puts it, “proper width means a snug, but not pinching, fit across the ball of your foot. And keep in mind, most boots will stretch significantly and fit better the more you wear them.”

Consider the Hiking Boots Arch Support

Arch length is the measurement from the heel to the ball of the foot and is a more important measurement than the foot length. It determines how the foot fits inside the boot, which determines the boot’s support and functionality. The arch length is very important because the shoe needs to flex at the appropriate location for proper function and comfort. C.Ped Egeland continues, “supplemental arch support under the foot is extremely important, especially when you’re carrying extra weight in your pack.” Make sure your arch feels comfortable, otherwise, your achilles and calf could be strained, which will make you uncomfortable, no matter how long the hike.

Foot Volume Matters

Without any socks on, slide your bare foot into the boot and concentrate on how it feels. Take note of any spots that feel cramped–particularly around the small, pinky toes, the ball of the foot, and the arch. If it’s too tight in any of these areas, look for another boot.

If the boot passes the barefoot test, put on your hiking socks and ensure there are no loose or wrinkled spots. Again, slide your foot into the boot and feel for tight areas. If there aren’t areas that are too tight or too loose, it should be a good foot. The boot should feel comfortably snug all around the foot and not have any pinchy or hotspot areas – they will only cause problems on the trail.

Remember, the thickness of the foot and the arch support from top to bottom is an important factor to measure a good fit. Some people prefer a tight fit, while others favor a loose fit. Determining a good boot fit depends on how you like your foot to feel inside the boot while moving, so trust yourself. Just make sure that if you do have one foot bigger than the other, it gets the best fit – and you don’t want your foot to move very much inside the boot.

Test the Ankle Area

The ankle test comes into play if you prefer a high top boot over a low top shoe. It’s important to remember that two-thirds of your ankle support comes from the outsole, midsole and insole (footbed) – one-third is from the upper. A high top hiking boot offers extra support against twisting an ankle on rough terrain and helps people with weaker ankles.

To measure the ankle fit, grab the top of the boot and bend it to the side – this will give you a good idea of how much ankle support the boot will provide – the stiffer it is, the more supportive it will be. As you compare the stiffness with different styles, you can find the one that will provide you with the best support depending on your preference and needs. Remember, an all-leather upper is more durable and most likely lasts longer than a fabric or fabric and leather combination, so keep that in mind.

Remember the Sole

The outsole must provide good durable traction in all conditions. There are some hiking boots on the market these days with sticky rubber, which provides greater traction, but they wear out much quicker. EVA midsoles (the lightweight foam used in running shoes) are lightweight, but not very durable, which requires you to replace boots frequently.

So when you examine a boot, dig your fingers into the sole to see how soft it is. A soft sole will not give you as much support as a more rigid one. Twist the sole and notice that if it twists easily, it’s also probably too soft to support you while hiking rough terrain. Polyurethane midsoles are very durable but they’re slightly heavier than a foam one.

Conclusion

If after all this scrutiny you’ve managed to find a pair of boots that match your criteria, then they have a pretty good chance of being your trusty hiking companions. But remember, no boot is perfect until it’s been broken in properly, so break them in, take mini hikes, walk around the house or go shopping and run errands in your new boots to make them mold to your feet. The heat of your feet will work in the leather and other materials and make them more comfortable. It will also identify any hotspots to be concerned with before you’re on the trail. The more you wear them before your next hike, the more comfy they’ll be during the hike. Enjoy your time on the trail.

LEKI Turns 75

LEKI Turns 75

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In 1948, in the small village of Kirchheim Teck, Germany, Karl Lenhart, an aircraft mechanic by trade, took his precision machinery skills and crafted wooden letters to be used to make signs for the local bakeries and butcher shops. Karl’s passion for innovation, attention to detail, and impeccable craftsmanship started him down a path that would eventually lead to the creation of one of the most respected companies in the outdoor industry.

Karl was a passionate skier during the 1950s, and like all skiers of that time, Karl used ski poles made of bamboo. These poles had baskets made of metal and leather and the straps wore out quickly causing the baskets to fall off the poles. Karl saw the need for something better and decided it was time to improve traditional baskets that had been in use for decades.

Using his precision machinery, he constructed the first tip and basket system made from direct-injected plastics. Karl’s baskets included threads allowing them to be twisted on and off the pole tip when they needed replacing (this technology is still used on LEKI poles today). Before long, Karl was crafting injected plastic pole grips, and Karl found himself in the spare parts business.

With his experience in aircraft construction, Karl pushed the design envelope even further. Karl believed aluminum would be the perfect material for a pole shaft – light and durable. By 1963, Karl produced and sold the first aluminum poles made from alloys under the brand “Duraluminum.” Less than a decade later the brand name was changed to LEKI. The LE comes from the first two letters of Lenhart’s last name and the KI from the first two letters of Kirchheim, Germany where the company was founded and is still headquartered today!

Leki ski poles and gloves
Leki ski poles and gloves

During the 70s, Karl had revolutionized winter sports and began to take notice of mountaineers summiting the world’s highest peaks using ski poles. Many climbers had been using bamboo poles for mountaineering, but Karl recognized an opportunity to make adjustable climbing poles from aluminum. These lightweight and durable telescoping poles could be collapsed and stowed away when climbers needed to use ice tools and ropes. He worked closely with Reinhold Messner to create the first Makalu trekking pole. On May 8th, 1978, Reinhold Messner stood on top of Everest, the first person to ever summit without oxygen. While Reinhold didn’t need oxygen, he did need his LEKI poles!

Leki ski poles and gloves
Leki ski poles and gloves

In 1984, Karl Lenhart passed the torch to his son Klaus who had been working with LEKI as an engineer since his early 20s. Klaus become the General Manager of LEKI and shaped the foundation of the modern LEKI that we know today. He was the genius behind product innovation and more than 250 patents can be traced back to his ideas. His obsession with the product was legendary and his passion was relentless. Klaus could often be found sketching new design ideas on paper napkins while out to dinner.

Leki ski poles and gloves

In the 90s, LEKI was outgrowing production capacity in the factory in Germany. While many companies were moving production to the Far East, Klaus wanted to keep his hands on the product and control it down to its finest detail. He decided to return LEKI to the place of his ancestors – Bohemia. He envisioned the world’s most modern pole factory right in the heart of Europe and built a state-of-the-art production facility in Tachov, Czech Republic. The local production allowed LEKI to control its quality and generated flexibility and resilience in a challenging global market. Klaus was a unique combination of a product genius and a visionary entrepreneur at the same time.

Leki ski poles and gloves

April 12th, 2012 marked a dark day in the history of the company. The loss of Klaus in a tragic plane accident was a shock to his family, the company, and its many partners. Many suspected that without Klaus the company wouldn’t survive. Nobody could deny that the company and its structure were circled around its strong leader. In this moment of uncertainty, Klaus’s wife Waltraud stood up and took the helm of the company. Until that moment, Waltraud had looked after financials and administration at LEKI, always in the back and never in a public role. There were people inside and outside the company having doubts about the future, but she overcame them all and built a spectacular legacy.

Under Waltraud’s leadership, LEKI experienced the most intense period of growth in its history. Her formula of success was different compared to her predecessors. She was not the centerpiece of the new LEKI, she was the coach at the sideline and protector of LEKI’s values. Step by step she forged a strong and highly competent executive team. In silence, she prepared LEKI according to her own vision. It was obvious to her that LEKI needed to be independent and resilient and not depend on one person, especially not herself. In that regard, she was a visionary and genius, planting the seeds for a fruitful future prior to her untimely death in 2021. With Klaus and Waltraud’s children taking ownership, LEKI heads into its third generation as a family-owned business. The new generation stands firmly behind LEKI’s core values: Innovation, quality, enthusiasm, excellence, partnership, and responsibility. 

Never a company to rest, LEKI is already focused on the future with upgrades to the factory to harness renewable energy sources and the development of sustainable products, like poles made from hemp that utilize responsible manufacturing methods.

Leki ski poles and gloves

Over the last 75 years, LEKI has become the leader in the design and development of poles for alpine and Nordic skiing, hiking, trail running, and Nordic Walking.

In 2023, LEKI’s mission is to make the best poles and gloves in the world for everybody. With more than 100 models of poles and 50 gloves in the annual collection, LEKI has come a long way since Klaus Lenhart carved his first wooden letters in Kirchheim 75 years ago.

LEKI will continue to thrive thanks in part to a ceaseless passion for excellence on one end and incredible customers on the other. To all that have been part of the journey, we thank you.

This is a guest post from a LEKI release. 

leki 75th anniversary

The Right Way to Buy Boots Online

The Right Way to Buy Boots Online

America's Best Bootfitters, Products, Ski Gear

You’ll hear nothing but warnings from brick-and-mortar specialty bootfitting shops about buying ski boots online. And for good reason—it’s fraught with trouble, and of course, they would rather be the one selling you the boots!

But there are strategic ways to utilize an online boot purchase that benefit both the skier and your local bootfitting shop. No, really! But to do it right, it pays to understand the essential problems with an online boot purchase.

First, the most critical fit zones of a ski boot are the flex feel along the shin produced by the combination of liner tongue and cuff design, and the instep fit at the throat of the boot (essentially the boot’s corner where the upper cuff turns into the lower shell). These two areas are of critical importance to both performance and an agony-free fit. These areas are also highly subjective fit zones that really require a physical “try-on” of the boot to assess a proper fit match with your body. Furthermore, these are areas that are absolutely the worst spots to work on for a bootfitter, as the solutions are not straight-forward, they’re more of a “trial-and-error, hail Mary” that often ends up in a shift to start over with a new, different model boot.

So really, the first rule in how to utilize the online boot purchase in a smart way is: just don’t do it.

But if you’re going to consider it, start with your friendly neighborhood bootfitting human to identify the right boot for you in the key areas including:

  1. foot fit
  2. instep fit
  3. leg/calf fit
  4. performance level
  5. specific application
  6. personal stance quirks
  7. potential needed modifications.

Even if you end up buying a boot online, you are going to need a bootfitter’s help, so start with him or her and pay close attention to how your local bootfitter will be able to streamline the process (and price) if you keep your purchase with their store. They can help you with answering important questions, such as,

  1. What’s the shop’s bootfitting policy in terms of costs of services?
  2. Is bootfitting included in the purchase price or is there a discount on services if the boot is purchased there?
  3. Is there a different price for custom footbeds? (You might want a fresh pair with your new boots).

It may simply make the most sense (financially and otherwise) to find the right boot by way of real human interaction, physical try-on and a purchase made right then and there. A bird in the hand, right?

However, most bootfitting shops would still like to keep you as a customer, even if the boot is sourced elsewhere, as their fitting services and accessory products remain valuable sources of revenue. They’d also like to maintain a positive ongoing relationship with you since your good word-of-mouth goes a long way to keep other boot-buying customers coming through the door.

If the conversations with your local bootfitter don’t seem welcoming of the sourced-elsewhere boot, then you may need to look somewhere else for a more relaxed boot service attitude.

So, before you hit the purchase button on that online deal, be absolutely sure you understand the return policy and process, so you can return the boot if necessary—you’ll likely have to return them. Also, if you’re trying to find the same boot you tried on (and liked) in a shop, but at a better price, make sure it’s the same boot model—usually the better deal is an older version or model that lacks the current year’s updates and features. If by chance you have found an exact match, show the link to your brick-and-mortar retailer to see if they’d be willing to match the price. This will save you on shipping costs and either way you’ll have at least done your part in trying to keep the transaction in the local shop.

Find a Bootfitter

6 Tips for a Better Ski Vacation

6 Tips for a Better Ski Vacation

Articles, Ski Resorts, Vacation

This winter, thousands of people will head to Colorado and other Western states to hit the slopes for a ski vacation. Even if you’ve already booked your flights, accommodations and lift tickets, you can still do a few things to make your vacation more fun and relaxing, and less stressful. Sure, you can’t control Mother Nature and guarantee great powder. But, if you take advantage of a few helpful services, build a smart itinerary, and protect yourself from the elements, you’ll make the most of your trip.

As you’re prepping for your next ski trip, consider the following tips offered by ski resort employees and veteran travelers.

Skip the Car Rental & Hire a Ride

If you’re headed to a ski area out West for a ski vacation, you probably don’t need to rent a car, unless your destination is especially small and remote, or you just want the freedom to drive around and explore.

From the airport, you can reach most ski villages and towns via shuttles offered by hotels, ski resorts, private limo services, or even outfits like Uber. Once you arrive in town, you can explore the ski village and local area by using local shuttles and buses, which are often free or cheap. Also, you can use Lyft and Uber in many ski towns, including Aspen, Vail, Telluride, Steamboat Springs and Winter Park.

If you’re still thinking about renting a car, keep in mind that it can be a major expense. For example, if you plan to fly into Denver, it’s one of the most expensive car-rental markets in the world.

If you live in an area where there is little to no snow, there’s a good chance you’re not used to driving in icy mountain conditions. If you rent a car, you might add a source of stress to what should be a relaxing getaway.

Schedule a Day off the Slopes

Your everyday routine probably doesn’t mimic the physical challenge of skiing or snowboarding for long periods at high altitude. So, you might be pretty worked after a couple of days on the mountain. It’s wise to schedule a day to relax or play away from the slopes on your ski vacation. In ski towns you’ll find a growing variety of off-mountain amenities, like spas, yoga studios and meditation centers. In some towns you can participate in creative workshops, visit art galleries or sample whiskey at distilleries. If you do something that requires tickets, reservations or advance notice, be sure to book it weeks in advance. Many people have the mentality that they’ll arrange something when they arrive, and they find that things are no longer available.

Take Advantage of Helpful Services.

In recent years, new services have popped up in mountain towns to make life easier for visitors on their ski vacation. For example, if you’re renting a condo in Breckenridge, you can order groceries prior to your arrival, and a grocery concierge service will deliver the goods to your accommodations when you arrive. By ordering your groceries, you relax at the end of a long travel day, rather than worrying about hustling into town to shop.

In the last few years, ski and snowboard shops have also added new services to make life easier for vacationers. For example, more retailers are offering a broader range of clothes for rent. If you live in the Southeast and don’t ski or snowboard regularly, you might not own a good pair of insulated pants. By renting this type of technical, high-end item, you can reduce the overall cost of your trip. Just be sure to reserve clothing a week or more in advance of your arrival.

Rely on the Pros for Lessons

Just because you’ve been skiing or boarding for years and you can tackle any terrain, it doesn’t mean that you’re a good instructor. If you try to teach your significant other to ski or snowboard on your ski vacation, there’s a good chance it will result in frustration, tension and arguments. So leave the lessons to professional ski instructors, who know the teaching techniques that are truly effective and can provide objective, expert advice and observations.

See article Get Schooled

Protect Yourself from the Sun

If you’ve grown up vacationing at Gulf Shores, you probably know how sunburn can wreck a vacation. When you’re skiing or snowboarding, sun exposure is just as big an issue. At high elevations, ultraviolet rays are more intense—even on a cloudy day—so you should apply a broad-spectrum SPF 30 sunscreen 30 minutes before hitting the slopes. And reapply it every two hours while outside.

Avoid Altitude Sickness

If you live at a low elevation, there’s a chance your visit to the Western mountains could become one big headache—literally—due to altitude sickness.

Typically, altitude sickness occurs when people move quickly from low altitudes to high altitudes where there is less oxygen in the air. A bad headache and a general feeling of malaise are the primary symptoms of altitude illness, which tends to occur when people are above 8,000 feet of elevation.

Skiers and snowboarders who live at low altitude are especially susceptible, because they arrive at the ski area and quickly ascend to high elevations without allowing time to acclimate.

To avoid altitude illness, you should stay hydrated and get plenty of rest. Keep in mind that at high altitude your body needs more fluids than it does closer to sea level, so drink more water than usual before and during your trip. Also, fatigue can make you more vulnerable to getting sick at high altitude, so it’s not wise to stay up all night packing before you fly and then immediately hit the slopes when you get to the ski area.

To prevent altitude illness you can also take medicines, such as acetazolamide (Diamox is a common brand), which stimulates your nighttime respiration so you get loaded up with oxygen at night. Typically, you take it two days before your vacation, and then one day after you’ve reached your altitude. Also, ibuprofen can be effective in preventing altitude illness.

If possible, sleep at a moderately high altitude before you ski. If you sleep at an altitude between 5,000 feet and 7,000 feet before you climb higher you’ll give your body time to acclimate.

If you do get altitude illness while on the mountain, you need to move to a lower elevation, so head to the lodge and drink some water and take ibuprofen. Fortunately, altitude illness won’t likely ruin your whole trip, as most people have it the first day, and then it doesn’t bother them.

Written by Marcus Woolf for RootsRated in partnership with BCBS of AL and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.

Featured image provided by Michelle Rousell

Ski Exercises To Get You Ready For The Slopes

Ski Exercises To Get You Ready For The Slopes

Fitness, Health, Workouts

Prepare for the rigours of the downhills with this workout from personal trainer Jamie Lloyd.

When you consider what skiing involves – pelting down snowy inclines at 40km/h-plus with only your skill in using two thin planks strapped to your feet keeping you upright – it’s not surprising that it causes more than its fair share of injuries. That’s why ski exercises are so important. 

It’s not only high-speed crashes that can derail a ski holiday either. Sore muscles from the previous day’s exertions might not be as dramatic as hitting a tree at full tilt, but they can kill your ski spirit just as effectively.

Given that most ski holidays involve a hefty outlay to cover flights, accommodation and equipment hire, not to mention the money put aside for après-ski activities, it’s well worth spending some time in the gym prepping your body so it can handle the rigours of the trip. That way you can maximise your enjoyment without the fear of crippling DOMS come day two.

For some advice on the best exercises to help you prepare for a trip to the slopes, we enlisted fitness coach Jamie Lloyd.

“Skiers and snowboarders need stability, strength, power, endurance and flexibility, as well as good technique, which all needs to be built up over time,” says Lloyd. “I’d advise you to aim for 12 weeks of strength training and specific exercises, but even if you’ve left it late it’s still worth trying this routine three times a week, rather than just lifting some weights and doing a bit of cardio.”

One of the most demanding parts of skiing is the repeated twisting and turning of your body, which is why you can suffer a particularly acute case of DOMS, because you’ll be challenging muscles that are largely dormant during your day-to-day life.

To successful train for a ski trip, then, you need to mimic the movements of the sport by working in the frontal, sagittal and transverse planes. Frontal plane exercises are any that involve moving laterally, like a side lunge. Sagittal plane exercises move you forwards and backwards, as in a standard lunge. Finally, transverse plane exercises involve rotating your body, such as a woodchop.

Lloyd demonstrated a variety of different exercises in the frontal, sagittal and transverse planes to us at Fitness First in Covent Garden for our Facebook Live video. Check out the video and find out more details on form, sets and reps below to get into tip-top shape for the slopes.

Warm-Up

Before you begin the workout, start with this gentle warm-up of mobility drills.

1. Shrimp roll

Reps 10

Lie on your back and grab your knees to your chest. Then roll back and forth on your back to mobilise your spine.

2. Glute bridge

Reps 10

Lie on your back with legs bent at the knees, feet on the floor and arms at your side with palms flat on the floor. Drive your hips up, then lower back to the start.

3. Downward dog

Reps 10

Start in a press-up position. Raise your hips towards the ceiling until your body is in an inverted V position. Then come back into a press-up position. Like the glute bridge, this mobilises the hamstrings, lower back and core.

4. Crab grab

Reps 4 each side

Sit with your feet flat and your hands on the floor slightly behind you. Tuck one elbow in to your stomach and raise your bum slightly off the floor. Push your hips up until your supporting arm is straight, then reach the tucked arm up and over, as if trying to touch the floor behind you (you won’t be able to). This will also help warm-up your hips.

5. Lunge and reach

Reps 5 each side

Stand with your feet shoulder-width apart. Raise one knee, grab it with both hands and pull it towards your chest, then lunge forwards and reach your arms up straight above you. Bring your back knee forward, grab it and pull it towards your chest and continue, alternating legs.

6. Monster Walk I

Time 30sec

Hold a resistance band and stand on it with your feet more than shoulder-width apart. Pull the band up with both hands until it stretches up to your chest. Walk forward, moving each foot in and out again with every step.

7. Monster Walk II

Reps 6 each side

Hold a resistance band and stand on it with your feet shoulder-width apart. Pull the band up with both hands until it stretches up to your chest. Step out to the side with one leg, then return to the starting position.

Ski Workout

1 Bosu squat

Reps 10

How Stand on a Bosu ball with your feet shoulder-width apart. Carefully bend your knees, keeping your knees tracking in line with your feet, until your thighs are parallel to the floor. Then push back up through your heels to a standing position. Look forwards throughout in order to help maintain a natural arch to your back. Take four seconds on the downward part of the movement and two seconds on the upward phase.

To make it harder try doing it barefoot. Once you get used to that, up the ante by turning the Bosu the other way up.

Why This is a great stability exercise in the sagittal plane that will also boost ankle stability.

2 Bosu lateral hop

Reps 5

How Place two Bosu balls side by side. Jump from one to the other. Build up to ten reps. Once that becomes easy, add a squat every time you land.

Why This movement will develop the quads, glutes, hamstrings and stimulate your core muscles. “Jumping on the Bosu trains your core and helps give you a strong centre of gravity, but be sure to keep your upper body upright while doing this to maintain proper spinal alignment,” says Lloyd.

3 Speed skater

Sets 4 Time 30sec Rest 30sec

How Stand on one leg, keeping your body upright. Then leap to the side and land on your other foot, swinging your arms in front of your body as you jump. Leap back again.

To make it harder you can leap with both feet at the same time.

Why “The speed skater is great choice for single-leg stability,” says Lloyd. “Be sure to use your torso and rotate back and forth during the exercise.”

4 Medicine ball slam

Sets 3 Reps 8

How Stand with a medicine ball on the floor in front of you. Bend your legs and pick up the ball, then raise it above your head with your arms straight. Slam it into the ground. When performing the movement, stay firmly on your heels and focus on contracting your abs and slamming the ball into the ground as explosively as possible.

Add sets as you get stronger. When you can do five sets of eight reps, move up to a heavier ball.

Why The medicine ball slam is a great pulling exercise which integrates the core, legs and upper body, as well as building explosive strength throughout your body. “It serves to develop strength in the exact opposite muscle groups from the squat,” adds Lloyd.

5 Gym ball hamstring curl

Sets 3 Reps 6

How Lie on your back with your calves resting on a gym ball. Lift your hips and bend at the knees to drag the ball towards you until the soles of your feet are on it. Roll it away and lower your hips to the starting position.

Build up the reps until you can do three sets of 15 reps with ease. Then move on to single-leg hamstring curls, where you keep one leg extended in the air throughout.

Why Even if you aren’t planning on going skiing, it’s worth incorporating this into your training sessions, especially if you spend a lot of time sitting at a desk. It’s great for training the glutes, back, hamstrings and core all in one go.

6 Medicine ball woodchop

Reps 10 each side

How Stand with your feet slightly wider than shoulder-width apart, holding a medicine ball in both hands with your arms extended in front of you. Bend one knee and simultaneously reach down to that side with the ball so it ends up outside your knee, keeping the other leg straight. Twist your torso and lift the medicine ball with straight arms so the ball ends up above your shoulder on the opposite side. Twist back and down again. Aim for two seconds up and two seconds down as you move.

Why This is a great example of a training movement that to prevents injury, because it integrates the upper and lower body on the transverse plane.

7 Single-leg step-up

Sets 4 Reps 15 each side

How Find a box that you can step up and down from comfortably. Place one foot on top of the box and then drive up, raising the opposite leg until your knee is level with your waist. Step down.

When this exercise begins to feel easy to do, add weight – try a sandbag on your shoulders.

Why This move trains your quads, which are vital for skiing. They help straighten your knees and control them as they move from a straight position into a bent position.

Proprioception Drill

Proprioception is your body’s positional sense and it’s as vital for skiing as it is for other sports. As a daily challenge, stand on one leg with your eyes closed for one minute (make sure to hover your hands over something to grab in case you fall). Build up to two minutes on each leg.

Once you’re comfortable with that, add some small movements, like lifting the arms over your head.

Speed, Agility and Quickness (SAQ) Drills

Once you’ve built up a base level of cardio conditioning from cycling, rowing or running, and have developed your stability and strength with the workout above, add some SAQ drills to work on movement patterns until they become fast, dynamic and precise. Doing this will lead to improvements in your reaction times and your ability to move into the correct positions when skiing around sharp bends.

1. Letter T

Sets 3 Time 1min Rest 30sec

Set up cones to form a letter T. Start at the bottom of the T, then run to the middle of the top. From there do lateral hops to one side, hop back to the centre and run backwards to the starting position. Then run forward again and do a lateral hop to the other side and back.

2. Bunny Hop

Sets 3 Time 1min Rest 30sec

Lay a ladder on the floor. Hop over each rung with two feet. Absorb the impact as you land and try to keep your back straight throughout.

3. Speed Ladder

Sets 3 Time 1min Rest 30sec

This time you’re going to be side-stepping laterally through the spaces between the ladder’s rungs. Stand at the base of the ladder to one side, then put the foot nearest the ladder into the first space between the rungs. Bring in the other foot, then side-step out. Then move on to the next space between rungs. Move as fast as you can.

Written by Coach Staff for Coach and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.

Featured image provided by Coach

The World’s 10 Best Functional Exercises

The World’s 10 Best Functional Exercises

Fitness, Health, Workouts

We get it. Ranking the “world’s best functional exercises” is an exercise in futility. Because really, what makes a thruster better than a jump squat or a handstand push-up? The actual rankings aren’t really the point. Our aim is to give you 10 incredible, valuable, time-tested moves to choose from that will improve your movement patterns, body awareness and total-body power. Debate the order if you want, but implementing the moves on this list into your programming will get you fitter, faster.

1. Dumbbell Thruster

Hits: Quadriceps, glutes, hamstrings, shoulders, triceps, core Dynamic and explosive, the thruster engages your entire body from your legs to your delts as you work synergistically and fluidly to move a load while transitioning from a squat to an overhead press. You can use any implement you like — barbell, dumbbells, kettlebells — but any way you slice it, a thruster will spike your heart rate in seconds.

To Do: Stand with your feet shoulder-width apart and hold a set of dumbbells at your shoulders, palms neutral. Bend your knees and drop your hips into a deep squat, bottoming out if possible, then keep your weight in your heels as you drive forcefully upward. As you come to standing, use that upward momentum to press the dumbbells overhead. Lower the weights to your shoulders and repeat.

Expert Tips: “This exercise needs to be done in one fluid movement,” says trainer Jennie Gall, owner of boutique Pilates studio Relevé in Ripon, California. “Also, it’s common to hold your breath, but you need it for power in this exercise. Inhale as you squat and exhale at the top.”

2. Turkish Get-Up

Hits: Quads, hamstrings, glutes, lats, middle back, traps, shoulders, chest, core

This multi-part movement brings you from a lying to a standing position, all while holding a kettlebell perpendicular to the floor and engaging all your major muscle groups along the way.

To Do: Lie faceup with your legs extended and hold a kettlebell straight up over your left shoulder, elbow locked. Extend your right arm to the side and look up at the weight. Bend your left knee and place your foot on the floor close to your glutes, then use your right hand and left foot as support as you roll toward your right side. Bridge your hips and bend your right knee, sliding it underneath you and rising into a half-kneeling position. From here, stand up. To return to the start, reverse the steps until you are flat on the floor. Continue, alternating sides.

Expert Tips: “Keep your eyes focused on the weight throughout the entire movement, and take your time,” says Ilyse Baker, Los Angeles–based trainer and creator of Dancinerate. “Concentrate on each segment of the exercise without rushing and you’ll master it much more quickly.”

3. Jump Squat

Hits: Quadriceps, hamstrings, glutes, calves, shoulders

This simple bodyweight exercise combines the best overall resistance exercise (squats) with a plyometric component, training the fast-twitch muscle fibers in your lower body to fire as they propel you into the air and contract to decelerate you on the return.

To Do: Stand with your feet shoulder-width apart and quickly lower into a squat, kicking your hips back and bending your knees to load up your posterior chain while swinging your arms in front of you. Extend your knees and hips and explode into the air, reaching your arms back to generate height. Land softly and descend immediately into the next squat.

Expert Tips: “Always land with your knees slightly bent and aligned with your hips and ankles,” Sanchez advises. “If you add weight in the form of dumbbells, a weighted vest or a barbell, use no more than 10 percent of your maximum regular back-squat load.”

4. Crab Reach (Thoracic Bridge)

Hits: Back, shoulders, chest, glutes, hips, core The crab reach is the antidote for prolonged bouts of sitting, stretching and strengthening key areas, including your shoulders, hips, lower back and abdominal region. To Do: Sit on the floor with your knees bent, and place your hands behind you with your fingers pointing backward. Press down into your hands and feet to lift your glutes off the floor, then continue lifting your hips as high as you can. Reach your left hand overhead toward the floor and turn your head to look at your right hand. Pause, then return to the start. Continue, alternating sides. Expert Tips: “Start with your palms far enough from your feet so that you do not over-flex your wrist when you press up,” says Missy Reder, personal trainer, yoga instructor and creator of the AB-EZE core training tool. “Plus, the added space will allow you to get your hips even higher.”

5. One-Arm Kettlebell Snatch

Hits: Back, shoulders, traps, glutes, quads, hamstrings

When doing bilateral (two-limbed) exercises, the stronger, more dominant arm or leg often takes on an unequal amount of the load, creating imbalances. A functional, unilateral exercise like this kettlebell snatch can serve as a remedy for those deficiencies.

To Do: Stand behind a kettlebell with your feet shoulder-width apart. Keep your chest lifted as you push your glutes back and bend your knees to grasp the handle with one hand, extending the other arm to the side. In one smooth motion, stand up quickly to pull the kettlebell off the floor, bringing it straight up along the front of your body. As the weight comes above your shoulder and feels almost weightless, punch your arm up toward the ceiling and allow the kettlebell to roll softly to the backside of your wrist. Finish with your arm extended straight up over your shoulder, palm forward. Reverse the sequence to bring the kettlebell back to the floor. Do all reps on one side before switching.

Expert Tips: “Before attempting this with a challenging weight, it’s important that your movement fundamentals are sound and you have good shoulder stability,” says Patrea Aeschliman, CSCS, Power Pilates instructor. “If you can, have a kettlebell-certified trainer help when doing it for the first time.”

6. Sled Pull/Push

Hits: Glutes, quads, hamstrings, calves, middle back, lats, chest, shoulders, triceps, biceps

Pushing and pulling are innate human movements, and as such recruit pretty much every muscle in your body. This combo using a loaded sled gets you both coming and going.

To Do: Attach a rope securely to one end of a loaded sled. Extend the rope along the floor and face the sled with your feet shoulder-width apart. Grasp the rope with both hands and bend your knees and lean away from the sled to pull the rope taut, back straight. Pull the sled toward you, hand over hand, until it reaches your feet. Then place your hands on the uprights and push the sled back to the start — hips low, elbows bent — taking strong, steady steps.

Expert Tips: “This is high-intensity training without the high impact,” Sanchez says. “Load the sled with heavy weight to build strength and power, or use lighter weight and move with more velocity for conditioning benefits.”

7. The Woman Maker

Hits: Quads, hamstrings, glutes, lats, upper back, middle back, chest, shoulders

This move is a clever combination of several functional movements (burpee, renegade row, push-up, squat clean and overhead press), which add up to a challenging, rut- (and gut-) busting exercise.

To Do: Hold a pair of dumbbells at your sides, then crouch and place them parallel on the floor in front of you. Keep your hands on the dumbbells as you jump your feet behind you into plank, then do a push-up. Hold at the top and do a one-arm row on each side, elbows in close to your body. Do another push-up, then jump your feet back underneath you. As you stand, pull the dumbbells up along the front of your body, shrugging as you reach full extension and flipping your elbows underneath to bring them to shoulder level. Drop into a full squat, then explode upward, pressing the weights overhead as you come to standing.

Expert Tips: “This exercise requires a good connection to your core and gluteal muscles,” explains Patricia Friberg, creator of the Bottom Line & A Core Defined and Belly Beautiful Workout DVDs. “Do some glute activation exercises in your warm-up, such as squats with a resistance loop above the knee, to prepare for this move.”

8. Pull Ups

Hits: Lats, upper back, middle back, biceps
Being able to hoist your bodyweight up to a bar is an essential component of everyday strength, and a functional, powerful body begins with a back primed with pull-up training.

To Do: Take a wide overhand grip on a pull-up bar and hang freely with your arms fully extended and your ankles crossed behind you. Draw your shoulder blades in toward one another, then drive your elbows down and back, pulling your body upward until your chin crosses above the bar. Hold momentarily, then lower slowly back to the start.

Expert Tips: “The pull-up is challenging, but you can make it even more so as you get stronger by using ankle weights, varying your timing or adding in knee tucks,” says Samantha Clayton, personal trainer, former Olympic runner, and vice president of worldwide sports performance and fitness at Herbalife Nutrition.

9. Wall Handstand Push-Ups

Hits: Shoulders, triceps, traps, core
Sure, it’s fun to show off by doing a free-standing handstand push-up, but if you don’t have a gymnastic bent, a handstand push-up done against a wall is just as effective, developing shoulder and triceps strength while also calling on upper-body and core stabilizers to help you maintain balance.

To Do: Place your hands about a foot away from a wall spaced shoulder-width apart on the floor. Kick up one foot at a time into a handstand position, or have a partner help you get there, and hold here with your heels touching the wall, body straight, feet together. Look straight ahead (not down at the floor) and slowly, under full control, bend both elbows to lower yourself as far you can without letting your head touch down. Keep your core tight as you press back up to the start.

Expert Tips: “Before going for a push-up, practice holding a handstand against the wall for 10 to 20 seconds for three to six sets,” suggests former IFBB Fitness pro Carla Sanchez, owner of Performance Ready Fitness Studio in Lone Tree, Colorado. Do this for several weeks until you’re comfortable upside down, then go for the push-up.

10. Farmer’s Walk

Hits: Grip strength, shoulders, quads, hams, calves

This is as basic as it gets, testing just how long you can lug heavy, awkward objects around without dropping them. This sort of long-winded grip strength comes in handy for chipper-style deadlift workouts or unrelenting reps of pull-ups — as well as for unloading all your grocery bags in one trip.

To Do: Pick up a heavy dumbbell or kettlebell in each hand and draw your shoulder blades down and back to stabilize your shoulders. Keeping your core tight, chest elevated and head up, walk forward with even, steady steps for time or distance.

Expert Tips: “When learning the farmer’s walk, use quick, short steps,” says Los Angeles–based trainer Teri Jory, creator of the Poise method. “As you get comfortable, you can move faster and lengthen your steps, leading with your hips.”

FUNCTIONAL FORTITUDE

Wondering what to do with these movements? All of them can (and should) be peppered into your usual routine, but if you want some ideas for dedicated functional workouts, here are two samples to try.

Written by Michael Berg for Oxygen Magazine and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.

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