Don’t worry, my knees do too, you’re safe here. Us Rice-Krispy-knee-havers have to look out for each other; when it comes to this extra snowy weather we have been bestowed, we cannot be slinging a shovel around like we did back in the 1900s. We have bills to pay and we have to have enough strength to relinquish consequences if someone moves your chair from the blood, sweat, and tear stained parking spot you spent hours digging out. And even more importantly, The American Heart Association cautions that “Recent studies have also shown that large exercise volumes and vigorous intensities are both associated with potential cardiac maladaptations, including accelerated coronary artery calcification, exercise-induced cardiac biomarker release, myocardial fibrosis, and atrial fibrillation. The relationship between these maladaptive responses and physical activity often forms a U- or reverse J-shaped dose-response curve.” (Franklin et al 2020). Which means if you are older than Google and don’t utilize all of the amazing facilities, trainers, and classes that all 8 Merritt Clubs locations have, an expensive ER visit could be in your future.
Here are 4 shoveling tips you should follow:
1. Choose your weapon wisely
I grew up in the Midwest, which means I know my way around a snow shovel. I grew up with a shovel that was proportional to my height because the sidewalk wasn’t going to shovel itself. I’m not messing around when it comes to shovel quality. You need a metal shovel or at minimum a sturdy plastic shovel WITH a metal edge. We have enough microplastics already, don’t get the plastic shovel that’s going to shatter five scoops in. This is my first Baltimore winter, and I have to say I was not aware of your game, Baltimore. I saw a few people around the city digging their cars out with a garden shovel, which just shows the innovation and adaptation of Charm City. Overall, I’m not mad about it… but when you stab your tire with that pointy tip, don’t say I didn’t warn you.
2. Warm up
Do! Not! Skip! This! Step! I know, it’s annoying, but it’s going to let you move your body the next day. With shoveling we want to focus on our legs, core, and shoulders.
Sit-to-stands
Focus on keeping your core engaged, imagine sending your belly button to your spine. Hold the muscles, but don’t hold your breath. From a seated position take an inhale through your nose, lean forward, shift your weight into your feet, fire on your quads with the core still engaged, and exhale to stand up. Inhale to sit back down and repeat. Aim for 1 to 3 sets of 10 reps.
Arm circles and shovel assisted shoulder rotation
Start with shoulder rolls and start to make them bigger until you reach your full range of motion while making circles with your arms. Make sure you go forwards and backwards. If your range of motion allows, you can take a wide grip on your shovel while raising your arms above your head, and then slowly opening up through the chest and using the ball and socket joint of the shoulder to bring the shovel up, over, and behind. If you read that and winced, do not worry, acrobatics is not required for manual labor.
Shovel overhead marches
Bellybutton to spine, lift the shovel overhead (or hold at chest level horizontally) and march, trying to get to a 90 degree bend in the knee while keeping the foot flexed. Aim for 1 to 3 sets of 10 reps each side, 20 total.
3. Check your form
Core engagement is key. If you learn anything from this, please let it be core engagement and metal shovel investment. Bellybutton to spine. We’re going to utilize the strength in our legs to get power behind the lift of the shovel. Start in an athletic stance, one foot in front of the other with a gentle bend in the knees. This is a high rep exercise. We are looking for lighter lifts for maximum endurance and sustainability. Dive your shovel into the snow in front of you, and prepare to lift and toss. Shoulders rolled down and back, core engaged while keeping a straight spine and open chest, bend into your front knee to get the leverage from your legs to help lift the shovel up so you can gently toss your snow into one of the massive snow piles that will still be here well into May.
4. Manage your time to allow for breaks
Take breaks! You’re not in a shoveling competition. You don’t get a shoveling grade. Sustainability is more important than speed or amount shoveled. If you push past the limits your body sends you while shoveling (racing heart, shortness of breath, sharp muscle/joint pain, etc), you better start practicing pronouncing ‘myocardial infarction’ because you’ll be on the phone with your insurance for hours repeating it.
All of these exercises and more are able to be assessed by our world class Personal Trainers at Merritt Clubs. Every Merritt member receives a complimentary two-part Fitness Experience with one of our amazing and good looking personal trainers to set up up for success on your gym journey. Take a peak into our member service office and ask one of our often-imitated-but-never-equaled Member Engagement Specialists about scheduling your fitness experience today!
Mike Bentivenga is the Fitness Director at Merritt Clubs Downtown.
