by Dr. Telemark, PhSki
Basic Uphill Technique
One of the coolest things about cross-country skiing
is being able to go uphill. This capability makes it possible
to explore the entire winter countryside.
There are five uphill ski techniques: 1) straight climbing;
2) the uphill traverse; 3) the side step; the herringbone;
and 5) the traverse side step. The method you should use
is a function of the steepness of the hill, the type of
snow, and the width of the trail. Generally, a skier will
try to get up a hill using straight climbing, since it
is the fastest technique. The other techniques are slower,
but surer, and will be discussed in later lessons.
The key to successful straight climbing is to get the
ski to firmly grip the snow and not slip backwards. The
skier's body position plays a very significant role in
maximizing grip. Most importantly, the skier must assume
an overall lower body position. The best way to accomplish
this is to lower one's self into a position very similar
to that of sitting down (i.e., legs bent at the knees,
back straight, head up). The position is actually very
similar to the position naturally used by many skiers
when they go downhill. The only differences being there
should be more bend in the knees and the back kept straighter
when going uphill. The secret is to just sit "half-sit
down," not to lean forward. Practice by getting into
the "half-sitting" position in your living room
and walking around for a minute. Do this several times
to get the feel for this position.
The leg motion for straight uphill climbing is sort of
like "goose stepping." Extend one leg and ski
forward until the foot is slightly ahead of the knee.
The forward moving ski will lift off the snow slightly
before it settles back down in the track. When the ski
settles back two important things naturally happen: 1)
the ski suddenly presses down on the snow in the track;
and 2) after the ski has been slapped or set down in the
track the skier's weight is automatically transferred
to the heel. The combination of these two events forces
the whole length of the ski against the track with considerable
force. The net result is that the snow crystals in the
track are pushed into the wax or pattern on the bottom
of the ski, locking the ski to the snow and giving a secure
surface against which to push off for the next step.
The way you use your poles when going uphill is also
important. You should use them to help push yourself up
the hill -- not to pull. As a result, the baskets of your
poles should always be behind you. This means that the
poles will always be lower and further back then the way
they are when skiing on flat ground.
Maintain a normal diagonal stride rhythm up slight hills.
Try to roll your weight up and over the forward foot to
help set the wax. Then quickly spring onto the other foot.
The longer you stay on one foot, the more likely you are
to lean forward. This creates a problem because, when
you lean forward you take some of your weight off of the
ski and it will start to slip. Understanding this may
make it more obvious why you "sit down" rather
than lean forward when climbing. By "sitting down"
you are actually keeping your body weight more closely
perpendicular to the surface of the hill. This is important
because a body position perpendicular to the hill is the
position that allows you exert the most force on your
skis, and more force equals better grip.
