How to get 6 pack in 2 nanoseconds!!!!!!!

bruh, work out your back. do dead lifts, that’s the best way to grow stabilizing muscles. go heavy but make sure you focus on good form with a tight straight back that is bracing your body. you also may want to focus on good posture while you are skiing.

Looping in @theskidoc and @SkierPT , who are both much more qualified than me.

What kind of skiing do you do? If you have a ton of big impacts or fall a lot, that may be way you are sore. Is it a "my back hurts" sore or more of a "this burns because i havent used this muscle in a while" sore?

Whats your gym training plan like?

If your back is sore while skiing it may be you are probably trying to load it in a way that it should not be loaded. worth to look at your form a little bit. Not saying its that but wouldnt hurt to look.

General gym advice, but listen to a physical therapist over my broscience every day of the week.

For core exercises, i would recommend planks, weighted sit ups, ab rollers, and hanging leg raises. Dont forget to do the side version of the last two to hit your obliques.

A stable core? Yes squatting requires a stable core, but other ways to improve core stability- do some bulgarian split squats, single leg box jumps, and dumbell rows with one leg off the ground.

Make sure you have good form other places in the gym. Squatting and deadlifting, while fantastic strength building exercises, can be catastrophic if you dont do them right. Also, make sure you are being well rounded in the gym- That means not only do squats, but do things that work the rest of your entire body. For posterior chain, Hip thrusts, deadlifts (make sure you have good form) reverse hypers, and back extensions. Then even it out with some bench and dips. Dont forget to strengthen hips. Have good form and dont hurt yourself. Many a back issues have been both created and solved in the gym.

Voyage86bruh, work out your back. do dead lifts, that’s the best way to grow stabilizing muscles. go heavy but make sure you focus on good form with a tight straight back that is bracing your body. you also may want to focus on good posture while you are skiing.

I deadlift 100 KGs conventional with good form and i am only 14

hamsauceLooping in @theskidoc and @SkierPT , who are both much more qualified than me.

What kind of skiing do you do? If you have a ton of big impacts or fall a lot, that may be way you are sore. Is it a "my back hurts" sore or more of a "this burns because i havent used this muscle in a while" sore?

Whats your gym training plan like?

If your back is sore while skiing it may be you are probably trying to load it in a way that it should not be loaded. worth to look at your form a little bit. Not saying its that but wouldnt hurt to look.

General gym advice, but listen to a physical therapist over my broscience every day of the week.

For core exercises, i would recommend planks, weighted sit ups, ab rollers, and hanging leg raises. Dont forget to do the side version of the last two to hit your obliques.

A stable core? Yes squatting requires a stable core, but other ways to improve core stability- do some bulgarian split squats, single leg box jumps, and dumbell rows with one leg off the ground.

Make sure you have good form other places in the gym. Squatting and deadlifting, while fantastic strength building exercises, can be catastrophic if you dont do them right. Also, make sure you are being well rounded in the gym- That means not only do squats, but do things that work the rest of your entire body. For posterior chain, Hip thrusts, deadlifts (make sure you have good form) reverse hypers, and back extensions. Then even it out with some bench and dips. Dont forget to strengthen hips. Have good form and dont hurt yourself. Many a back issues have been both created and solved in the gym.

Well i do A PPL with an extra arm day but now that i think about it when i ski ( mostly all mountain with some park aswell ) i notice i dont really put pressure on the front of my boots so that could be the reason why

Yes, do deadlifts, but please please PLEASE start out by going super light and focusing on your form.

Voyage86bruh, work out your back. do dead lifts, that’s the best way to grow stabilizing muscles. go heavy but make sure you focus on good form with a tight straight back that is bracing your body. you also may want to focus on good posture while you are skiing.

skalbananWell i do A PPL with an extra arm day but now that i think about it when i ski ( mostly all mountain with some park aswell ) i notice i dont really put pressure on the front of my boots so that could be the reason why

https://www.skimag.com/performance/fitness/back-pain-from-tight-hips/

Skiing in the back seat = tight hip flexors = lower back pain

I dont think men do enough hip thrusts. Glutes are huge in skiing. Also do deadlifts, pullups, rows, good mornings, and leg lefts (whatever you call it for hip flexors). All these will help you a lot with skiing

ReturnToMonkeyI dont think men do enough hip thrusts. Glutes are huge in skiing. Also do deadlifts, pullups, rows, good mornings, and leg lefts (whatever you call it for hip flexors). All these will help you a lot with skiing

Substistute for hip thrust machine? Or can you do it with dumbells?

skalbananI deadlift 100 KGs conventional with good form and i am only 14

don’t focus on one rep max. do sets of 5. the fith rep should be extremely hard. if you need to brake form to get the weight up than lower the weight. you should be fighting to keep good form in your back. that will grow your back muscles

skalbananSubstistute for hip thrust machine? Or can you do it with dumbells?

Most people I see do it with a barbell. You can do it with dumbbells in your lap but it's harder to increase weight comfortably

a lot of good ideas in this thread, i have been doing a lot of single leg rdls and bird dogs, as well as lower back extensions on the 45 degree thing, we'll see if it helped at all.

Palof press or weighted crunches are good core ones

When I read six pack this was the third thing to come to mind

Try the knees over toes guys stuff! https://youtube.com/shorts/A_ePaGf_wzM?si=dJxeQg9vlOCrJr8K