Snowboard Workout

Strength Building Exercises for the Upper Body.

Push Up's

This exercise works the chest, shoulder, triceps and wrist/ forearm area. Like the dip, a great exercise for beginners (getting up after catching a toe side edge) but equally important for injury prevention at all levels. A strong shoulder complex can be the difference between a sore shoulder and a dislocation. For advanced try the balance board version. A lot tougher.

This is a great exercise for building shoulder, chest, triceps and wrist areas. These are all important areas for both the beginner (for getting up) and the pro (to handle the big falls). Building up strong shoulders really makes the difference when you have those big falls.

You can do this exercise on the ground or to build stabilizing muscles try it on a balance board.

1. Place your hands shoulder width apart.
2. Whilst keeping a straight back, lower your chest to the ground and breath in
3. Without touching the ground with your chest, push back to the starting position.

Dips

Like the push up it works the chest, shoulder, triceps and wrist/ forearm area. It works the shoulders to build them up to handle big impacts and is great for beginners who need to get up onto their heel side edge.

1. In sitting position place hands on balance board.
2. Lower the body by bending shoulders and elbows. 45 - 90 degrees elbow flexion
3. Raise body by extending shoulder and elbow.




Dumbbell Rows

To develop upper-body symmetry and stability you need to do two things; you need to push and you need to pull. The dumbbell row is one of the best when it comes to working the back (pulling muscles). Not only does it strengthen the specific muscles (Latissimus dorsi, trapezius and quadratus) but stretches them as well. Because the rider uses these same muscles in a rotative way, the variation I have included involves a little more rotation. The rider will benefit from increased neck stability (trapezius) and overall injury prevention.

The dumbbell row works well as it both strengthens and helps to stretch the muscles. The main muscles it works are the trapezius (down your side). You will want to do this exercise to develop upper body symmetry and stability.

1. With dumbbell in right hand place left knee and hand on flat bench.
2. Bend at waist and maintain a straight upper back.
3. With palm facing body, pull dumbbell up even with lower chest.
4. Lower weight to bottom position and repeat.




Shoulder Stretch

The shoulder stretch focuses on the rotator cuff and the back of the shoulder. Keeping your shoulders flexible is key as when you are winding down the windows whilst trying to stay balanced. You want to be able to move quickly and not be restricted.

1. Whilst standing grab the left wrist with your right hand
2. Pull your left wrist across your body and stretch your shoulder until it feels tight. Hold for 20-30 seconds.
3. Repeat on the other side.




Overhead Shoulder Stretch

The overhead shoulder stretch focuses on keeping the shoulder flexible in overhead movements and stretches the large upper back muscles. Again like the shoulder stretch, this helps to keep your arms from being restricted by your muscles so you can adjust your arms for balance.

1. Whilst standing grab your right elbow with your left hand behind your head.
2. Pull your right elbow behind your head and stretch until it feels tight. Hold for 20-30 seconds
3. Repeat on the other side.




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