Snow Shoveling: The Best Winter Workout You’re Not Using!
Winter has arrived, bringing with it snowy days that mean outdoor fun for some and backbreaking chores for others. Whether you love it or loathe it, snow removal is a part of life in our Canadian winters. At COMPHYSIO+, we often see clients this time of year with injuries to shoulders, elbows, knees, and especially the lower back, all caused by snow shoveling gone wrong.
But here’s the good news: Snow shoveling doesn’t have to lead to pain. In fact, when done correctly, it can be one of the best full-body workouts you’ll get all winter! Let’s break it down.
Snow Shoveling = Functional Fitness
At its core, snow shoveling is essentially a hip hinge (think deadlift) combined with a toss (like a medicine ball throw). If you frequent the gym, these movements might sound familiar. When performed with proper form, they work your core, glutes, and hamstrings, all critical muscle groups for building strength and stability.
Here’s how to make snow shoveling both safe and effective:
Step-by-Step Snow Shoveling Technique
- Gear Up and Brave the Cold
Bundle up and grab your shovel, your winter workout awaits! Choose a grip (underhand or overhand) that feels natural and comfortable. - Position Yourself Correctly
Approach the snow with purpose. Stick your shovel into the snow while maintaining a neutral spine (no hunching), a slight bend in your knees, and flexed hips. - Engage Your Core
Before lifting, grip the shovel firmly, engage your core by tightening your trunk muscles, and take a small breath to pressurize your midsection. Lock your shoulders into place to stabilize your upper body. - Lift with Your Hips
Using your hips—not your lower back—lift the snow-filled shovel in one smooth motion. This engages your glutes and hamstrings while reducing strain on your spine. - Toss with Momentum
To toss the snow, pivot through your feet, turning your hips quickly while keeping your trunk tight. The momentum will carry the snow off the shovel without excessive strain on your arms or shoulders.
Tips for Success
- Switch Sides Frequently: Alternate the side you’re throwing to every three to five repetitions to avoid overusing one side of your body.
- Vary Your Grip and Stance: Mix it up to reduce fatigue and engage different muscle groups.
- Listen to Your Body: You should feel your core, glutes, and hamstrings working throughout. If you feel pain in your lower back or shoulders, adjust your form.
When done right, snow shoveling becomes a total-body workout that also gets your heart rate up—yes, cardio included! For someone like me, who isn’t the biggest fan of cardio, snow shoveling checks all the boxes for functionality, practicality, and fitness.
Functional and Free
At the end of the day, snow shoveling is more than just a chore—it’s an opportunity to get stronger, improve coordination, and stay active. Plus, it’s free! Forget the gym membership this winter; all you need is a shovel and some fresh snowfall to transform your driveway into a fitness zone.
If pain or injury is keeping you from activities you love, whether it’s shoveling snow or hitting the slopes, don’t let it sideline you this season. We’re here to help! Visit COMPHYSIO+ Performance Wellness in Barrie for personalized treatment and expert guidance to get you back to feeling your best.
About the Author
Tom Swales is a physiotherapist, strength coach, and founder of COMPHYSIO+ Performance Wellness in Barrie, Ontario. With years of expertise in human movement and rehabilitation, Tom is passionate about helping people recover from pain and injury so they can get back to the activities they love. For more information, visit www.conceptofmovement.com.
