Get in Snowboard Shape - A Snowboarders Workout

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. 

Squats 

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: 

• Stand with your knees at shoulder-width apart
• Push your hips back
• Lower via bending your knees until quads are parallel to the floor (without your knees hanging over your toes)
• Stand up

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.

Squat with Toe/Heel Lifts 

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: 

• Stand with your knees at shoulder-width apart
• Push your hips back
• Lower via bending your knees until quads are parallel to the floor (without your knees hanging over your toes)
• Lift both heels off the ground at the same time, hold for one second, then lower them 
• Lift both toes off the ground at the same time, hold for one second, then lower

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! 

Lunges

The lunge works very similar muscle groups to the squat, but the real focus here is going to be on balance. For the lunge: 

• Start with your feet together
• Raise your right foot and take a big step forward (shifting weight onto your right heel)
• Bend your right knee until it forms a 90-degree angle
• Step your right foot back to the starting position
• Repeat with your left foot

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.

• Stand with your feet shoulder-width apart with knees slightly bent 
• Without changing the bend in your knee, keep your back naturally arched and bend at your hips until your lower torso is almost parallel to the floor (extending one leg behind you)
• Pause at the bottom and then squeeze your glutes, thrust hips forward, and raise your torso to a standing position while bringing your previously extended leg forward into an upward lunge (bring knee to roughly chest height)

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). 

Hollow Hold 

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.

• Lie flat on the ground with lower back pressed into the floor
• Raise straight legs 1 inch off the ground (focus on driving your lower back into the ground)
• While tightening your core - raise your arms a few inches off the ground (keeping them straight)
• Hold this position for 30 seconds before slowly lowering your legs and arms

Aim for 4 reps of 30 seconds - once you can achieve this with proper form, try raising your legs another inch or two.

Plank 

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. 

• Lie on the floor resting on your elbows on toes with your hips lifted (elbows directly under your shoulders & toes shoulder-width apart)
• Engage your core, glutes, quads, and hamstrings to keep your hips lifted and your backside flat. *do not dip, keep your body straight*Hold for 1 minute

Try to repeat this exercise 3 times with a 60-second rest.

Superman

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”. 

• Lie on the floor face down with your neck in a neutral position, and legs & arms straight out 
• Keep your core tight while squeezing your glutes to raise your legs and arms off the floor
• Hold for 5 seconds 

Try to do this exercise for 2 sets of 15 reps each.

Wood Chopper

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.

• Secure the cable at about ankle height 
• Stand sideways to the cable machine with toes pointed out, grab the handle with both hands and ensure there is tension in the cable
• Rotate your torso upward and to the direction opposite of the cable machine. Pivot your feet until they are facing away from the machine with arms held straight out in front of your body. 
• Return to the starting position

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.