Do it wrong and your back files a complaint. Do it right and you survive winter like a champ. Here are 5 fitness-smart shoveling tips to keep members safe and moving well:
1️⃣ Warm up first (yes, really)
A few arm circles, hip hinges, and bodyweight squats get blood flowing. Cold + sudden effort is a fast track to angry backs and shoulders.
2️⃣ Lift with your legs, not your ego
Hinge at the hips, keep your chest tall, and let your glutes and quads do the work. If your lower back is doing all the work, something’s off.
3️⃣ Keep the shovel close
The farther the load is from your body, the more strain on your spine. Smaller scoops, closer to your center = safer movement.
4️⃣ Twist with your feet, not your spine
Step and turn your whole body when tossing snow. Loaded spinal twisting is a classic injury recipe.
5️⃣ Pace yourself like cardio, not a competition
Take breaks, breathe, and hydrate. Shoveling spikes heart rate quickly—especially in cold weather.
Bonus tip: If you wake up sore the next day… congratulations, you trained legs, core, shoulders, and grip 😄
