If you’ve ever wondered what it takes to become the most successful alpine ski racer in history, Mikaela Shiffrin is offering a glimpse inside her training routine.
In a video from Women’s Health, the two-time Olympic gold medalist and multiple-time overall World Cup champion walks viewers through three of her favorite strength exercises and explains why each one plays an important role in keeping her fast, strong, and healthy on the mountain. She also gives a peek inside her gym bag and discusses the training habits she’s built over decades of elite competition.
Shiffrin says she began weight training when she was around 10 years old and now spends six days a week training. Each workout day often totals four to eight hours when strength work, conditioning, recovery, and on-snow training are combined.
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Rather than focusing primarily on traditional bilateral lifts, Shiffrin says much of her strength program emphasizes single-leg exercises that better replicate the demands of ski racing.
Before touching a weight, she prioritizes movement preparation. Her warm-up begins with foam rolling, followed by band-assisted cat-cow mobility exercises, Dynamic Neuromuscular Stabilization (DNS), and core activation work to prepare her body for the session ahead.
Shiffrin’s Top Three Strength Exercises
Weighted Crossover Lateral Step-Ups
Shiffrin says this movement helps develop functional motor control while strengthening the glutes, quadriceps, and hip stabilizers. The crossover pattern also improves hip mobility and balance, two qualities that are essential for maintaining edge control and stability through powerful turns.
Hanging Oblique Knee Raises
Core strength is critical in alpine skiing, and Shiffrin highlights hanging oblique knee raises as one of her favorite exercises. The movement targets the obliques through side flexion and rotational control, helping connect the upper and lower body while improving stability. She notes the exercise became especially valuable during her recovery from the abdominal injury she suffered last November.
Pull-Ups
Sometimes the simplest exercises remain the most effective. Shiffrin says pull-ups are one of her favorites because they make her “feel powerful.” In addition to developing upper-body strength, pull-ups improve grip, shoulder stability, and overall body control, all important components for absorbing forces and maintaining athletic posture on the slopes.
While few recreational skiers train at the same volume as one of the greatest ski racers of all time, Shiffrin’s routine highlights several principles that apply to everyone: prioritize mobility, build a strong core, train one leg at a time, and focus on movements that translate directly to skiing. Watch the full video to see Shiffrin demonstrate each exercise and explain why they’ve become staples of her training routine.
