Welcome to the Get Fit Guys quick and dirty tips to slim down and shape up.

My name is Ben Greenfield and I'm the Get Fit Guy.

Now last week you learned about how to get as fit as a Winter Olympian.

While you may not be able to make it to Sochi, you can at least experience some of the

full-body fitness of these amazing athletes. Well, in part one, you learned how to get the balance of

an ice dancer, the speed of a skier, and the butt of a bobsledder. In this part, you'll learn how to

get the legs of a ski jumper, the core of a snowboarder, and the fitness of a hockey player. So let's jump right in to how to get the legs of a ski jumper, the core of a snowboarder, and the fitness of a hockey player.

So let's jump right in to how to get the legs of a ski jumper.

Now in the episode that you can find over at quick and dirty tips.com called

The Best Exercises for Seven Popular Troublespots, you learn that four very good exercises

for getting amazing glutes, hips, and thighs include

prone bent leg hip extension against manual resistance, which is basically just getting into a

bent over position and kicking out hard behind you, standing butt squeezes, the deadlift exercise,

and the glute ham raise, also known as the low back extension

machine at the gym. Well, for more details on those exercises or pictures and videos of them, go check

out that episode. But there's one more exercise that is essential to building the strong legs that

an Olympic ski jumper needs to nail those landings, the Romanian deadlift, which I also

talk about in the article I'll link to in the show notes called How to Hit Legs like Lance Armstrong.

Well, to do this move, you start by standing with your legs apart about shoulder width and a weight

in either hand or a barbell on your back or even a kettlebell or medicine ball held to your chest.

Then hinge forward at your hips with a very slight bend in your knees until you feel a moderate

stretch in your hamstrings on the back of your legs. Take care to avoid rounding your back,

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