With the recent snow fall that I needed to shovel, I really didn't have time to do some core work. So I decided to see if shoveling was considered a workout. And score! It is. Now I gotta go finish cleaning up.
Full JS article here.
Cross-training with a shovel
By Tom Held
Dec. 6, 2007 |(1) Comments
I skipped the gym yesterday figuring I had secured plenty of strength and aerobic work shoveling the sidewalk and digging out a car, again.
But I wasn't quite sure which muscles I was strengthening and how I could make the work payoff on the cross-country ski trails.
John Burns, a Milwaukee-area physical therapist with a strong background in martial arts and movement sciences, gave me some answers.
As I suspected from the soreness in my shoulders and torso, "shoveling snow is a whole-body resistance workout." In particular, it strengthens the glutes, quads and adductors, along with the transverse abdominus, back extensors and obliques, Burns said. Biceps and wrist flexors also factor into the lifting and throwing.
As in most work outs, proper technique is essential to maximizing the pay off.
Burns, 53, suggests a 10- to 20-minute warm up that includes more than a cup of coffee, to warm the body's core temperature and increase flexibility. (I wonder if grinding the beans and pouring water might help fill that suggested element).
Once you have the shovel in hand, the proper start position is similar to a martial arts ready position. As Burns described: "positioning your dominant arm/leg to the rear and your non-dominant arm/leg forward to take advantage of the years of using your dominant side for lifting everything from suitcases to small children."
You can alternate sides to make the workout more symmetrical.
If the snow is particularly heavy (remember Sunday morning) take the snow off in layers, duplicating the standard gym approach: reps and sets.
"To actually remove the snow - no matter what the consistency - remember this martial arts adage: 'Steal the power from the earth, direct it with your core, and express the power through your arms.'
"This basically means - lift the snow with your legs - not your back! On each and every lift, flex at the knees and not at your waist, then lift the snow from the legs up. This is similar to a compound squat which provides resistance to the whole body. As you flex at the knees, you lengthen your quads and glutes to pre-load them to contract when you lift the snow with your whole body.
"Once you have the shovel positioned in the snow at the depth you can lift (over and over again for the duration) lock your elbows in a flexed position. This locked position will require strength of the biceps as well as a counter force provided by the triceps (just as you should use these muscles in a locked position when poling while cross-country skiing before the poling motion follow-through).
Now, before you lift, engage your core (transverse abdominus muscles) by exhaling as you lift the snow - like a martial artist does when they punch or kick. You can also use the martial artist's vocal cry or "Kia!" on each and every exhale or lift to really maximize your core directed power - but your neighbors may find this a bit strange especially very early in the morning.
Finish the lift and removal by rotating your center of gravity in the direction of where you want the snow to fall. This core-directed rotation of your center of gravity is the key to engaging the whole-body through the core and not relying on isolated muscle groups such as using just your arms or back.
The follow through consists of synchronizing the core-directed rotation from the legs up through the arms. This is accomplished by contracting the muscles of the legs (quads, adductors, and glutes), the muscles of the core (transverse abdominus and obliques), and then the arms (biceps).
"By utilizing these proper body mechanics, this "cross training" workout can enhance your power endurance for any other winter workout or sports activity."
For a bit more on Burns' strength training advice, check out this story from Silent Sports Magazine.
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