Snowboard Exercises
*Consult your doctor before starting any snowboard exercises.
Workout at least three hours before bed. These snowboarding exercises raises the body's temperature and it takes some time to drop. Working out also makes you more alert. By engaging in physical activity right before bed, you may have problems falling asleep.
The core is usually the area where most people lack proper development. It is very important to train this area. A strong core will allow you to be able to snowboard with more power, help you get less serious injuries and also to function normally in everyday life. A lot of people work the abs for looks and that's cool but sometimes that will lead to muscle imbalances that will affect your activity both in and out the snow. We like to work out what we can see: chest, shoulders and the abs. What about the back, glutes, hamstrings and other?
Working out the core is what you need not the superficial muscles. If you can come up with a small work out that it's easy and works the inner core you are half way to success. I have found a few exercises that work for me. Specially in the summer months when Surfing isn't enough. Try to link them together and you might come up with some amazing snowboard exercises.
Iron Cross
This snowboard exercise will work your lower back,traps,hamstrings, shoulders and butt.
You are going to need 2 dumbbells, start with lighter ones and eventually move to the heavier ones.
Stand in a squat position, feet shoulder width apart and holding dumbbells parallel to the ground with palms facing in. Move arms out away from your sides in a giant "T" as you stand up. Do three reps of 15.
This really does work, the first time I did them my legs were is so much pain......but I got used to them. Now it's one of my favorite exercises.
Weighted Ball Hyper-extension
You will need an exercise ball for this. It works your lower and middle back.
Preparation:Lie prone on an exercise ball. Position your toes on the floor for balance. Hold a weight under your chin or behind your neck.
How to do it:Raise your torso off of the ball by hyper-extending your spine. Return torso to ball and repeat.
Superman
This snowboard exercise works you only your lower back.
Lie face down on the floor with your arm stretched out directly overhead (like Superman flying, hence the name). Raise your arms, chest and legs off the floor and hold it there for 2 seconds and squeeze. Lower back to the ground and repeat. You can also do these one arm and leg at a time as follows: Raise your left arm and right leg into the air at the same time, also raising your chest slightly off the floor. Hold there for a second and squeeze the muscles of your lower back. Lower your limbs back to the ground then raise your right arm and left leg and hold for a second. You can push down with the hand that is on the ground to help raise your other arm and chest higher off the ground. This exercise, even though it only uses your limbs as resistance, provides an excellent way to strengthen the lower back muscles.
Stiff-Legged Dumbbell Deadlift
This snowboard exercise works your lower back and hamstrings. You will need a dumbbell.
Bend at your waist with your head up, back straight and knees nearly locked. Hold dumbbells at arm's length with palms facing in. Straighten up while holding the dumbbells at arm's length. Lower back down to the floor. This can be a dangerous exercise if not done correctly or done with weights that are too heavy. Can also be done standing on a bench or box or with a barbell.
Bent Over Two-Dumbbell Row With Palms-In
This snowboard exercise works your middle back,biceps and lats. You will need a dumbbell.
Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched inwards. Hold dumbbells at arm's length straight down with your palms facing in. Pull dumbbells straight up to your sides keeping your elbows in next to your body. Concentrate on squeezing with your middle back and lats. Return slowly to starting position. Can also be done with a T-bar row machine or with an overhand grip.
Bar Squats
The squat will effectively prepare you for your snowboarding stance.
Start by standing with your feet somewhere between hip and shoulder with apart. Hold a barbell or hand weights in front of you so that it rests on your chest. Set your posture by contracting your abdominals, pressing your chest out and up and your shoulders back and down. Slowly squat while keeping your kneecaps pointing forward- avoid allowing your knees to collapse inward. Keep your weight equally distributed on both feet.Lower until your upper thighs are parallel to the floor or to a comfortable position. You will notice that your upper body will come forward and your buttock travel backwards. Now slowly stand back up. Use resistance that will allow your muscles to fatigue in 8 to 15 repetitions.
Power Push ups
This snowboard exercise will strengthen your upper body and because of the impact involved it will also prepare your body for the falls you will most likely experience.
Stand a few feet away from a wall. Position your hands on the wall a few inches wider than shoulder width apart. Make sure that your elbows are directly in front or to the inside of your wrists.
Slowly push back, extending your arms so that hands leave the wall. Let gravity bring you back to the wall and contact it in a controlled fashion. Perform 8 to 15 repetitions.
Walking Lunge Great
The lunge is a great snowboard exercise for strong legs. While standing, take a large step forward and lower down until your back knee almost hits the ground. Keep both knees at 90 degree angles. Push up and step forward, then continue with the other leg.
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