For the month of November, we have selected snowboarding specific exercises that will help build strength and endurance to help you last from first tracks to last chair this season snowboard 🏂🏻
Exercise: Kickstand Deadlift (with Kettlebell)
Purpose: To coordinate lifting weight held in one arm with primarily a hip dominant strategy biasing the front leg
What It Targets: Loading of primarily the Gluteus Maximus, Gluteus Medius, Gluteus Minimis, Hamstrings, and Core (Transverse Abdominis, Internal and External Obliques, Rectus Abdominis), Latissimus Dorsi, Upper Trapezius; Grip Strength (Forearm Flexors, Extensors; Wrist Flexors, Extensors)
Procedure:
Stand in a split stance position with your back toes in line with the heel of your front leg. Let the back heel come off the ground
Keeping your spine straight, hinge at your hips to grab a kettlebell with the hand opposite your front leg. Keep your elbow straight and a firm grip. Allow your knees to bend softly
Pack your shoulders by building tension in your lats and abdomen as you prepare for the lift
Load your front foot evenly through your heel, big toe and little toe knuckle (tripod of foot), and exhale long and slow out of your mouth as you come to standing. Focus on loading your glutes, hamstrings, and core
Pause at the top of the range, standing tall without hyperextending at your low back
Lower the weight down slowly and with good control as you hinge at the hips, keeping the spine straight with ribs anchored down and in
Tap the weight lightly to the floor and return to standing
Repeat as prescribed
Main Cues:
Hinge at the hips with a straight spine as if taking a bow
Grab the horn of the kettlebell as you build tension in your lats
Push the floor away with all portions of your front foot and back toes as you come to standing
You should feel muscle burn and slight stretch primarily in the glutes and hamstrings of the front leg
Common Compensations/Adverse Effects:
Low back pain
Correction: Be sure to load the hinge with a straight spine, do not bend the spine forward or arch your back throughout the motion; Exhale as you lift up to maintain a deep core contraction; Decrease the range of motion; Decrease the weight
Pain/excessive tension in the back of your knee
Correction: While this is a hip dominant exercise, be sure to allow a soft knee bend and avoid locking the knees in extension throughout the motion
Knees caving inward
Correction: Focus on keeping knees in line with toes, ankle and hips throughout the whole movement
Collapsing of the arches
Correction: Focus on bearing weight more to the outer border of the foot
Big toe knuckles peeling off of the floor with gripping of the toes
Correction: Focus on bearing weight more on in inner border/arch of the foot; Place a quarter under your big toe knuckle (1st MTP) and do not lose contact throughout the exercise
Why We Love It:
Coordinates loading in a hinge pattern of the hips and core while biasing weightbearing on the front leg which trains strength and balance necessary when snowboarding
Loads a hinge pattern of the hips and core with a slight knee bend which is an ideal riding position when snowboarding
Loads the leg muscles with less orthopedic cost on the joints, especially the knees and spine
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.