DVRT Ultimate Sandbag Snow Strong Workout


Wednesday

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.

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DVRT Ultimate Sandbag Snow Strong Workout. Snow Shovel Workout for functional fitness and training. Use this workout to prepare for real life strength such as shoveling snow. Exercises such as the front loaded walking lunges, bear hug cleans, bear hug squats and shoveling help to train for both strength and endurance. Be functionally strong, not just gym strong.

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 😉 

DVRT Ultimate Sandbag Snow Strong Workout. Snow Shovel Workout for functional fitness and training. Use this workout to prepare for real life strength such as shoveling snow. Exercises such as the front loaded walking lunges, bear hug cleans, bear hug squats and shoveling help to train for both strength and endurance. Be functionally strong, not just gym strong. 

 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 SquatWhether 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.

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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! :)

Want more tips on how to train you way to a stronger winter using this fun sandbag fitness system? Check out this post from DVRT Master, Amanda Thebe of Fit ‘n Chips on the Ultimate Sandbag blog

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aelicatese
About me

Annmarie is a self proclaimed foodie, avid long distance runner and functional fitness coach. A DVRT Master Trainer, HKC Instructor and food allergy sufferer, she writes about strength training for runners as well as shares allergy friendly recipes for busy athletes.   She is also the owner of Strength In Motion Studio, mother of two sassy sisters and wife to a chronically busy chiropractor.   Subscribe by email for updates to get the latest workouts, advice and recipes straight to your inbox!

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34 Comments

jill conyers
Reply January 20, 2016

Another great workout Annmarie!

    aelicatese
    Reply January 22, 2016

    Thanks, Jill! :)

Michelle
Reply January 20, 2016

Great workout! We are prepping for a possible foot this weekend and people are getting crazy!
Michelle recently posted...5 Tips to Stay Fit in the WinterMy Profile

    aelicatese
    Reply January 22, 2016

    Ugh! Stay safe!

Christine @ I'd Rather Be Sweating
Reply January 20, 2016

Awesome workout and such a great idea to encourage people to work on their core to help them tackle snow shoveling!

    aelicatese
    Reply January 22, 2016

    Thanks! Yes, it is so important!

Julie @ Running in a Skirt
Reply January 20, 2016

What a great idea and your pictures are awesome. I can't imagine living with that much snow!

    aelicatese
    Reply January 22, 2016

    Thanks! And yeah...it's really not all that fun haha

Susie @ SuzLyfe
Reply January 20, 2016

I am very happy that we are not responsible for our shoveling. But I do wish more people took precaution and actually warmed up and treated it like proper exercise because you can totally throw out or strain your back that way!

    aelicatese
    Reply January 22, 2016

    Yeah, you definitely have to be careful!

Autumn @AutumnPTW
Reply January 20, 2016

Brrrrrrr I feel cold just looking at your pictures! Love this workout, fabulous idea! They are predicting a snow storm for this weekend, so this workout was perfect timing!

    aelicatese
    Reply January 22, 2016

    Thanks! Stay warm!

Crystal Renaud
Reply January 20, 2016

Nice workout you put together! Lots of shoveling here the past two days...it's just the beginning!
Crystal Renaud recently posted...A Letter To My Five Year OldMy Profile

    aelicatese
    Reply January 22, 2016

    Ugh! Hopefully you guys don't get hit too hard there this weekend!

Dannii @ Hungry Healthy Happy
Reply January 20, 2016

This looks like a great, but tough, workout. I find that just walking in the snow is a hard enough workout at times haha

    aelicatese
    Reply January 22, 2016

    Haha yes it is!!!

Lori @ TheHealthMinded.com
Reply January 20, 2016

How timely! We are are to get lots of lovely white flakes where I live this weekend so I will certainly have shovel in hand . . . for many hours!. Great post and love your photos!

    aelicatese
    Reply January 22, 2016

    Thank you and stay warm!

Deborah @ Confessions of a mother runner
Reply January 20, 2016

love this looks like fun!
Deborah @ Confessions of a mother runner recently posted...QualityMy Profile

    aelicatese
    Reply January 22, 2016

    Thanks!

Debbie @ Coach Debbie Runs
Reply January 20, 2016

Great workout! Many people don't understand how easy it is to injure themselves if they're not functionally fit.
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    aelicatese
    Reply January 22, 2016

    Exactly! Being strong and being functionally strong are two different things!

Ilka
Reply January 20, 2016

Great workout, Annmarie. I won't be able to apply it here in Florida, but it's a great article!

    aelicatese
    Reply January 22, 2016

    It is still a killer workout for your legs and core!

Fit_Magnolia
Reply January 20, 2016

I love this so much! This is my winter in MN where it snows bucket loads and two weeks ago (before we got a small snowblower) my back was killing me after shoveling snow. Will definitely add this workout to my strength training! Thanks!

    aelicatese
    Reply January 22, 2016

    Yay! Let me know how it goes!

Nicole @ Fitful Focus
Reply January 20, 2016

Great idea for a workout! I'm surprised your whole town doesn't have snow blowers by now. I hope it warms up for the Syracuse Half!

    aelicatese
    Reply January 22, 2016

    Girl, you'd think they'd all have invested in plow trucks by now but that is just not the case, haha! I hope it warms up for the Syracuse Half too!!!

Janelle @ Run With No Regrets
Reply January 20, 2016

This is a really cool workout! Apparently there's a big storm coming this weekend...so I know I'll at least have to clean off my car! I need to work more on not causing stress to my back.
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    aelicatese
    Reply January 22, 2016

    Thanks! Oh man- stay safe!!!

Mary Beth Jackson
Reply January 21, 2016

You are making working out in the snow look fun! Good thing I won't see any :) :)

    aelicatese
    Reply January 22, 2016

    I love you but I just might hate you for that! :P :P JK!

Jess @hellotofit
Reply January 22, 2016

You are my glute-spiration.
And this workout looks AMAZING.

    aelicatese
    Reply January 22, 2016

    Thanks girl! Been workin' on my bootious maximus! :P

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