by Ethan Shaheen September 27, 2021 4 min read
I’m sure there are a lot of snowboarders out there who are just as out of shape as I am. Let’s not dance around it, there’s nothing worse than when you’re stoked for that first day of the season and after just a few runs your legs are shaking & throbbing. Let's try to avoid that this season, shall we?
Here are some great exercises that help when it comes to building strength and endurance for snowboarders.
Any good workout routine needs to include the squat, it just does so much. For snowboarding, this is going to strengthen your quads, hips, hamstrings, and butt. The more your squat the longer you’ll last on the slopes. To do a squat follow these basic rules:
Try this for this try to do 4 sets of 10 reps at bodyweight. If you can do this with proper form easily, try using either dumbbells or a barbell for an extra challenge. Take a 60-second rest between sets, if needed take longer so that you don’t begin to lose proper form.
This is a very snowboard-specific exercise that’s going to help a lot when you’re shifting weight on your toeside or heelside edge. To begin, we’re going to start as a normal squat:
Raise your heels and toes 15 times each before standing back up. Try this for three sets - if you can do more, go for it!
The lunge works very similar muscle groups to the squat, but the real focus here is going to be on balance. For the lunge:
If you want to switch this up and strengthen your balance even more, try stepping backwards instead of forwards, this really spices things up! Try for 4 sets of 20 reps (10 each leg), if you need an extra challenge, hold dumbbells.
Single-Leg Deadlift to Knee Drive
Again, this works heavily on your balance - but this time we’re also going to add a lot of strength and control to your hamstrings.
Try to do this for 15 reps for one leg before switching legs. Try to do 2 sets of 15 reps per leg. For an added challenge, use dumbbells or kettlebells (if using weights, really focus on posture and control so that you do not place your back in an awkward position).
This is huge for tightening your core - beware, this might look very easy but it is an extremely difficult exercise. Focus on your form during this to ensure you’re getting the most out of it.
Aim for 4 reps of 30 seconds - once you can achieve this with proper form, try raising your legs another inch or two.
Yay, more core. This proven exercise is going to boost the strength in your lower abdomen & back, which are both vital for being stable while carving & maneuvering.
Try to repeat this exercise 3 times with a 60-second rest.
With such a focus on the core, it’s also really important to strengthen the other side of your body. Consider this “the plank of the back”.
Try to do this exercise for 2 sets of 15 reps each.
The wood chopper is a great exercise to hit your obliques while still using power from your glutes and legs! A cable machine is recommended for this machine but a resistance band can be used as well.
Focus on your core during this exercise, it’s where most of your power should be coming from; also keep your shoulders & hips squared. Try to do 4 sets of 10 reps for this exercise; adjust weight as needed.
Stick around next week for a Backcountry/Mountaineering-focused workout! For more snowboarding fitness tips and exercise programs, check out REI, Bodybuiling.com, or Pro Ride.
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