The Best Skiing Leg Exercises

Today I was doing a Google search on some of the best skiing leg exercises. Panorama resort is so magical for those interested in ski Canada adventure.

I was shocked by some of the recommended ski fitness programs and the exercises that were recommended.

Not only was most of the information coming from people whose qualifications were impossible to find, but the suggestions that they were making could actually get a person hurt.

(Note: If you’re wondering what my qualifications are, I’ve been an NSCA-CSCS (Nationally Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association) since 2001. My background is in developing effective fitness programs for athletes and athletic teams.)

I’m sure you’re wondering what the suggested exercises were and if you are currently using any of them in your program.

Here’s a short list of the one’s that might actually hurt your program:

  • Knee Extensions
  • Leg Curl Machine
  • Leg Press or Hip Sled
  • Smith Machine Squats

And, I bet you’re wondering why you should avoid these exercises, too.

Let’s look at them one at a time.

1) Knee Extensions

Most people are familiar with this machine. You sit down, lock your legs in place and then extend at the knee by using your quadriceps (top of the leg). Not only is this not a motion that you’ll be using on the slopes, but it puts undue pressure directly on the knee joint. Is it important to have strong quads when skiing? Yes, but the wear and tear that you’ll experience over time in using this machine for skiing or for any reason will outweigh any potential benefit.

Recommended Alternative: squat and lunge variations

2) Leg Curl Machine

If you’re going to use either exercise #1 or #2, the Leg Curl Machine is the better option, but still does very little to directly improve your fitness for skiing. What is good about the focus on this muscle group is that most people are quad(ricep) dominant and do need to spend more time strengthening the back of the body (posterior chain) including the hamstrings. However, this exercise in particular focuses on activation of the hamstring through flexion of the knee joint. For ski performance and injury prevention, it will be far more important to focus on activating the hamstring through hip extension exercises. Greater stability and strength at the hip will provide for better cushioning on your landings and will help to stabilize the knee helping to prevent some of those unsightly injuries.

Recommended alternative: deadlift exercise variations

3) The Leg Press aka Hip Sled

Most people are familiar with this type of machine. Normally, we’ll see 2 versions – one where you are seated upright and are able to push a platform directly in front of you, and the second where you are in a lying position with the weights positioned above you at an angle. One benefit of the leg press is that it allows you to increase the resistance of the exercise by adding more weight. A second important factor to note is that the leg press exercise is a compound movement (you are moving at both the hip and the knee). What detracts from the benefits of this exercise are 1) the fact that you are in a lying or seated position, and 2) the positioning of the seat can create excess stress on your lower back because of the unnatural movement pattern it forces you through. Hopefully you’ll never be lying down or sitting on the slopes, unless it’s just for fun. Unnatural movement patterns mean that your body is moving in a way that it was intended to or is not functional to the desired result. The amount of flexion at the hip for the weight being moved is what can create excess stress at the back. Picture doing a squat while leaning forward. Now picture that same squat, still leaning forward, but with x number of pounds on your back. Ouch.

Recommended alternatives: squat and lunge variations

4) Smith Machine Squats

If I had to choose one exercise out of all of these to use with someone preparing for skiing, it would be the smith machine squat. It is the most functional in terms of the positioning that you’ll be using on the slopes and it is an example of a compound exercise where you’ll be activating the muscles around the hip and the knee at the same time. What is undesirable about this exercise is that it, too, forces unnatural movement patterns at the hip and lower back. These unnatural movement patterns can compound the impact of existing imbalances at the hips and lower back, and then spread to other joints of the body.

Recommended alternatives: squat and lunge exercise variations

Adjusting Your Skiing Fitness Program

Take a look at our blog post ‘3 Leg Training Exercises for Skiers’ for samples of what you can add to your existing program to help get you better prepared for the slopes. For our complete 6-week ski fitness program see the offseason ski program where you can get our “10 Stretches Every Skier Should Know” for free and also get a members only discount on the 6-week program.

David Bohmiller is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). His Off-Season Ski Program has been used by hundreds of men, women, and competitive skiers to gain an advantage on the slopes and ski with fewer aches and pains and with stronger muscles.

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Revive Your Ride: Experience the Astonishing Makeover of Car Buffing!

Is your car’s paint looking dull and lackluster? Do you dream of restoring its former glory and turning heads on the road? Look no further than car buffing! In this article, we’ll dive into the captivating world of car buffer, exploring what it is, the step-by-step process, essential tools, expert tips, and more. Buckle up and get ready to witness the astonishing makeover that car buffing can bring to your beloved ride.


Your car’s exterior goes through a lot—exposure to the elements, road debris, and everyday wear and tear. Over time, these factors can take a toll on the paintwork, leaving it faded, scratched, and lifeless. However, with the art of car buffing, you can rejuvenate your vehicle’s appearance and unleash its true potential.

Understanding Car Buffing

What is Car Buffing?

Car buffing, also known as machine polishing or paint correction, is a process that involves removing imperfections from the top layer of a car’s paint to restore its shine and clarity. It utilizes specialized tools, compounds, and polishes to eliminate scratches, swirl marks, oxidation, and other blemishes, revealing a smooth and glossy finish.

Benefits of Car Buffing

Car buffing offers a myriad of benefits beyond mere aesthetics. Not only does it revive the shine of your vehicle, but it also provides a protective layer that shields the paint from environmental damage. Additionally, car buffing can increase the resale value of your car, as a well-maintained exterior is highly appealing to potential buyers.

Car Buffing Process

To achieve impressive results with car buffing, it’s essential to follow a systematic process. Let’s explore the step-by-step guide to buffing your car and transforming its appearance.

Step 1: Washing the Car

Before diving into the buffing process, start by thoroughly washing your car to remove any dirt, debris, or grime that may be present on the surface. Use a high-quality car wash soap and a soft sponge or microfiber cloth to gently clean the exterior. Rinse off the soap and dry the car completely before moving on to the next step.

Step 2: Prepping the Surface

To ensure optimal results, it’s important to prepare the surface of your car for buffing. This involves inspecting the paintwork for any deep scratches or damage that may require additional treatment. If necessary, use touch-up paint or seek professional assistance to address these issues.

Next, mask off any non-painted areas such as rubber trim, plastic panels, or glass with painter’s tape to protect them from accidental contact with the buffing compounds.

Step 3: Applying the Compound

Now it’s time to apply the buffing compound. Choose a high-quality compound that matches the level of imperfections on your car’s paint. Apply a small amount of the compound onto a foam or wool buffing pad attached to an orbital polisher.

Work in small sections, applying the compound to the surface of the car in a back-and-forth or circular motion. Apply moderate pressure and keep the polisher moving at a steady pace. The compound will gradually remove imperfections and restore the shine of the paint.

Step 4: Polishing and Finishing

After the initial buffing with the compound, it’s time to refine the finish with a polishing product. Switch to a clean foam or microfiber pad on the polisher and apply the polishing product according to the manufacturer’s instructions.

Similar to the previous step, work in small sections and keep the polisher moving to evenly distribute the polish. The polishing stage will further enhance the shine and clarity of the paint, leaving it with a mirror-like finish.

Tools and Products for Car Buffing

To achieve professional results with car buffing, you’ll need the right tools and products. Here are some essential items you should have in your arsenal:

Orbital Polisher

An orbital polisher is a handheld power tool that oscillates in a circular motion. It’s highly effective for buffing as it provides consistent and controlled movement, reducing the risk of swirl marks or burns on the paint.

Buffing Pads

Choose different types of foam or wool buffing pads for different stages of the buffing process. The pads come in various levels of aggressiveness, from cutting pads for compound application to softer polishing pads for the finishing stage.

Compounds and Polishes

Invest in high-quality compounds and polishes that are specifically designed for automotive use. These products come in different levels of abrasiveness, allowing you to tackle various imperfections on the paint.

Microfiber Towels

Microfiber towels are perfect for removing residue and excess product during the buffing process. They are gentle on the paint and won’t leave lint or scratches behind.

Expert Tips for Car Buffing

To achieve the best possible results and protect your car’s paint, keep the following expert tips in mind:

Start with a Clean Surface

Always begin the buffing process with a thoroughly cleaned car. This ensures that you’re working on a surface free from dirt or debris that could cause further damage during the buffing process.

Use Proper Technique

Apply the compounds and polishes using the correct technique recommended by the manufacturers. This includes using the appropriate amount of pressure, maintaining consistent speed and motion, and avoiding prolonged contact in one area to prevent heat buildup.

Don’t Rush the Process

Buffing takes time and patience. Avoid rushing through the process, as this can lead to subpar results or even damage to the paint. Take your time and work methodically, ensuring that each section receives proper attention and care.

Protect the Paint

Before and after the buffing process, it’s crucial to protect the paint. Apply a high-quality wax or sealant to create a barrier that shields the paint from environmental contaminants and UV rays. Regularly washing and waxing your car will help maintain the freshly buffed appearance for longer.

Car Buffing Frequency

The frequency of car buffing depends on various factors, including the condition of the paint, your driving habits, and the level of maintenance you provide. In general, it’s recommended to buff your car once or twice a year to keep the paint in optimal condition. However, if you notice significant imperfections or dullness, you may need to buff more frequently.

Hiring a Professional Car Detailer

While car buffing can be a rewarding DIY project, it requires time, effort, and the right equipment. If you’re unsure about tackling the process yourself or want a flawless, showroom-like finish, hiring a professional car detailer is a great option. They have the expertise, experience, and tools to deliver exceptional results and transform your ride into a head-turning masterpiece.


Car buffing is a remarkable technique that can revive your vehicle’s appearance and bring back its original luster. By following a systematic process, using the right tools and products, and incorporating expert tips, you can achieve astonishing results. Whether you choose to embark on a DIY buffing journey or entrust the task to a professional, the transformative effects of car buffing are truly remarkable.

So, don’t let your car’s paint fade into the background. Experience the magic of car buffing and give your ride the makeover it deserves. Unleash its true potential and turn heads wherever you go! Check out our car buffing machine on our store.

Cleaning Your Wheels Has Never Been Easier: A Review of the Best Wheel Brushes

Wheels are an important part of any vehicle, and keeping them clean not only enhances their appearance but also helps to maintain their performance and longevity. However, cleaning wheels can be a challenging task, as they often accumulate dirt, grime, and brake dust that can be tough to remove. That’s where wheel brushes come in handy. In this article, we will review the best wheel cleaner brushes available in the market that make cleaning your wheels easier and more efficient.

  1. Chemical Guys Wheel Woolies. Chemical Guys Wheel Woolies are premium wheel brushes made from high-quality wool fibers that are gentle on your wheels while effectively removing dirt and debris. These brushes come in three different sizes, allowing you to reach tight spaces and clean various wheel types, from large truck wheels to delicate alloy wheels. The long handle provides excellent grip and leverage, making it easy to clean hard-to-reach areas. The soft and absorbent wool bristles are safe to use on all wheel finishes, including chrome, painted, and powder-coated wheels.
  2. Griot’s Garage Long Reach Wheel Brush. The Griot’s Garage Long Reach Wheel Brush features a unique design with a long and flexible handle that allows you to clean deep inside the wheel barrels and behind the spokes without scratching the surface. The bristles are made of soft nylon, which is effective in removing dirt and grime without damaging your wheels. The brush also has a rubberized bumper on the tip, which protects your wheels from accidental scratches while cleaning. The Griot’s Garage Long Reach Wheel Brush is ideal for cleaning intricate wheel designs and hard-to-reach areas.
  3. Meguiar’s Wheel Brush. Meguiar’s Wheel Brush is a versatile and durable option for cleaning your wheels. It features a cone-shaped design with long, flexible bristles that can reach tight spots and clean between spokes easily. The brush has a rubberized handle that provides a comfortable grip and prevents slippage while cleaning. The bristles are made of soft synthetic material that is safe to use on all wheel types and won’t scratch your wheels. Meguiar’s Wheel Brush also has a protective rubberized bumper on the tip to prevent accidental scratches.
  4. EZ Detail Brush. The EZ Detail Brush is a popular choice among car enthusiasts for its unique design and effective cleaning capabilities. It features soft, non-scratch bristles that are resistant to chemicals, making it durable and long-lasting. The brush has a flexible stem that allows you to clean between spokes, wheel barrels, and other hard-to-reach areas with ease. The ergonomic handle provides a comfortable grip and control, making it easy to clean your wheels without straining your hand.
  5. Adams Polishes Wheel Woolie. The Adams Polishes Wheel Woolie is a premium wheel brush made from high-quality wool fibers that are safe for all wheel finishes. It features a long handle that provides excellent reach and leverage, allowing you to clean deep inside the wheel barrels and behind the spokes. The brush has a unique bullet-shaped design that makes it easy to maneuver around tight spaces and clean effectively. The soft and absorbent wool bristles are gentle on your wheels and won’t scratch the surface.

Conclusion: Cleaning your wheels is an essential part of vehicle maintenance, and using the right wheel brush can make the task much easier and more efficient. The Chemical Guys Wheel Woolies, Griot’s Garage Long Reach Wheel Brush, Meguiar’s Wheel Brush, EZ Detail Brush, and Adams Polishes Wheel Woolie are all excellent options that provide effective cleaning while being gentle on your wheels. Consider your specific needs, such as the type of wheels you have and the areas you need to clean, when choosing the best wheel brush for your vehicle. For the right wheel cleaner contact

5 Tips for New Pilates Teachers

Are you a new Pilates teacher training Sydney looking to make a positive impact on your clients? Teaching Pilates can be rewarding, but it can also be challenging. As a Pilates teacher, you are responsible for guiding your clients through safe and effective exercises that improve their health and well-being. In this article, we will provide you with five tips that will help you become a successful and respected Pilates teacher.

Tip 1: Focus on Proper Alignment and Form

One of the most important aspects of teaching Pilates is ensuring that your clients have proper alignment and form during exercises. Poor alignment and form can lead to injuries and reduce the effectiveness of the exercises. As a new Pilates teacher, it is crucial that you take the time to learn about proper alignment and form for each exercise you teach. This will help you to guide your clients through exercises safely and effectively.

Tip 2: Create a Welcoming Environment

Creating a welcoming and inclusive environment is essential for making your clients feel comfortable and supported during their Pilates practice. As a new Pilates teacher, it is important to get to know your clients and make an effort to create a positive and supportive atmosphere in your studio or class. This can be achieved by greeting clients with a smile, using positive language, and being open and approachable.

Tip 3: Plan Your Classes and Sessions

Planning your Pilates classes and sessions is crucial for ensuring that your clients get the most out of their practice. As a new Pilates teacher, it is important to spend time creating lesson plans and exercises that are appropriate for your clients’ needs and abilities. This will help you to provide your clients with a structured and effective Pilates program that will help them to achieve their goals.

Tip 4: Communicate Clearly and Effectively

Clear and effective communication is key to being a successful Pilates teacher. As a new Pilates teacher, it is important to communicate clearly and effectively with your clients to ensure that they understand the exercises and the goals of each session. This can be achieved by using clear and concise language, demonstrating exercises, and providing feedback to your clients.

Tip 5: Continue Your Education and Professional Development

As a new Pilates teacher, it is important to continue your education and professional development. This can be achieved by attending Pilates conferences and workshops, reading Pilates literature, and seeking out mentorship and guidance from experienced Pilates teachers. Continuing your education and professional development will help you to stay up-to-date with the latest research and developments in Pilates, and will enable you to provide your clients with the best possible Pilates experience.

In conclusion, becoming a successful Pilates teacher requires a combination of knowledge, skills, and personal qualities. By focusing on proper alignment and form, creating a welcoming environment, planning your classes and sessions, communicating clearly and effectively, and continuing your education and professional development, you can become a respected and successful Pilates teacher who positively impacts the lives of your clients.


  1. How do I know if I am teaching Pilates with proper alignment and form?
    • It is essential to have a solid understanding of Pilates principles and to receive proper training and feedback from a qualified Pilates teacher.
  2. What can I do to create a welcoming environment for my clients?
    • Greeting clients with a smile, using positive language, and being open and approachable are just a few ways to create a welcoming environment.
  3. Can Pilates be modified for clients with injuries or special needs?
    • Yes, Pilates exercises can be modified to accommodate clients with injuries or special needs. It is important to have a solid understanding of modifications and progressions.