DVRT Ultimate Sandbag Snow Strong Workout
Welcome to back to our Wild Workout Wednesday link up! Each week I link up with Angelena Marie from Angelena Marie: Happy, Healthy & Balanced , Michelle at Fruition Fitness and Nicole from Fitful Focus to bring you workout ideas, motivation, inspiration and recipes to try. Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share!
Where I live it’s snowy. Not just like a flurry here or there but like feet of snow overnight kinda snowy. There is a running joke going around that the amount of snow shoveling that we have to do here has been “giving Oswegonians obliques since the 1800’s”. It’s funny but it’s only sorta true- it’s also been one of the leading causes of back injuries in the winter around these parts.
I know this not only because every other person I run into complains about how they just did some “shoveling that was a real back breaker” but also because my husband is a local chiropractor and according to him, he sees at least 10 people a day who have hurt their backs while shoveling snow and their injury is always a function of bending at the waist with rotation.
If you think about it, shoveling snow is a total body workout but for those that are out of shape, not functionally strong or using improper form, pushing and lifting literal loads of snow is the perfect storm for an injury.
So while it may sound strange to train specifically to shovel, it’s really not. In all actuality, you’re really training to be more functionally fit for life.
When performing such a task as shoveling, you’re involving all major muscle groups and movements. To not prepare for such a task is to ask for trouble especially if you’re going to be moving around more than 5 or 6 inches for an extended period of time. Not only does this chore involve strength but it also involves endurance both of which don’t develop miraculously just because you have a shovel in hand.
So with that in mind, I put together an Ultimate Sandbag Training workout using DVRT (Dynamic Variable Resistance Training) exercises that will help you to prepare for real life tasks such as shoveling 2 feet of snow so you can get to work in time by 9 AM 😉
Why did I choose these specific DVRT exercises you ask? Let’s break it down.
Front Load Walking Lunges: Most people shovel by bending down to the snow when they should be lunging instead. During a proper lunge the low back will remain in proper lordosis allowing for removal of the snow while minimizing the chance of low back injuries. The front loaded walking lunges will teach movement of the load with the legs as opposed to the lower back.
Recommended Bag: Power for women, Strength for men.
Bear Hug Clean to Bear Hug Squat: Whether it’s obvious to you or not, shoveling snow involves a lot of lower body movement particularly bending or hip hinging and squatting as you lift up the snow.
Practicing the necessary skills for these movements is imperative. The Ultimate Sandbag Bear Hug Clean teaches how to accelerate a load off the ground, absorb and decelerate force as well as how to lift without rounding the back.
When shoveling we also tend to squat a bit when lifting the load. Problem is, most people aren’t squatting properly. The Bear Hug Squat is a great drill to correct poor compensation patterns since the bag provides a counterbalance which encourages a better squatting position.
Recommended Bag: Strength or Burly for women, Burly for men.
Ultimate Sandbag Shoveling: Last but not least, shoveling with the Ultimate Sandbag is a fantastic drill for practicing the real thing. When properly performing shoveling with the Ultimate Sandbag, you learn to pivot through the hips rather than twisting through the low back. It also works to strengthen rotational hip hinging as well as teaching how to control the load during the deceleration phase of the exercise.
Recommended Bag: Core or Power for women, Power or Strength for men.
These three exercises will prepare you for a season of shoveling snow by teaching the necessary movement skills for the job as well as training for the strength and conditioning that you’ll need to quickly clear the driveway. Side note: probably best to do this workout indoors!
Remember to grab the button, link back and linkup if you have a workout to share!