4 Leg and Core Strengthening Exercises for Snowboarders (Video)

Snowboarders Exercise Move: The Best Snowboard Training Workout

The most popular type of training for snowboarding is called “core” or “bodyweight” training. These types of exercises are often done in conjunction with other forms of weight lifting such as free weights, bodybuilding routines, or even cardio. They are generally used to build up strength and endurance while keeping your joints flexible and mobile. However, there are many different variations on these core exercises. Some of them involve jumping, pushing off from one leg, or even balancing on the tips of two toes.

There are various reasons why you might want to do any kind of core strengthening exercises for snowboarding. You may have a tight hip flexor, knee cap, back pain, neck pain or just general aches and pains. Or maybe you’re a competitive snowboarder who wants to improve your skills and speed. Whatever reason you have for wanting to strengthen your core muscles, here’s what you need to know about the best snowboard training workout.

What Is A Core Exercise?

A core exercise is anything that strengthens your abdominal, back and/or pelvic area. Your abs are the muscles around your lower abdomen and they support everything else in your body including your spine and hips. Your lower back is made up of the large muscles located on your lower back, just beneath your rib cage. Your pelvic muscles are located between your legs and they help support your core as well as move your legs.

Why Should I Do Them?

There are many reasons why you should be doing some sort of core training. The most obvious one is injury prevention. If you have strong core muscles they will help to support your back and joints. Stretching and warming up before any strenuous snowboarding or exercise are also important for preventing injury. During a heavy snowboarding session, your body will naturally become quite cold, which can lead to muscle tightness and the painful swelling of joints and tendons. These symptoms can become worse if you do not stretch and warm up before training as well as after.

Why Do I Need A Snowboard Trainer?

Some of the best snowboard training exercises involve using your body weight as resistance. These exercises can be dangerous if not done properly due to the risk of injury. A trainer can help to show you the proper form and to also push you when you are slacking off during the routine. This is especially important for beginner snowboarders or those who are coming back after a long break. Your trainer can also keep an eye on your form and make sure you are using good posture, proper alignment and good balance at all times.

How Many Types Are There?

There are several different types of core exercises for snowboarding. Each one works a different group of muscles or has a slightly different focus. The more types of strength work that you can incorporate into your routine, the better prepared your body will be for all of the strenuous antics involved in snowsports.

The following are some examples of popular types of core exercises you can try:

Forward and Backward Rolls – This type of exercise will improve your balance and your reflexes. You lie flat on your back and bring your knees up to your chest, keeping your hands flat on either side of your thighs. On the trainer’s command, you will roll either to your right or to your left, making sure to tuck your head in towards your knees as you roll. This exercise works your abdominals and your hip flexors.

Torso Rotation – From a seated position, keep your back straight and rotate your torso all the way to the left then all the way to the right. This should be a slow, controlled movement. Repeat this process for at least one minute. This exercise works your obliques as well as helping you maintain proper balance and posture while snowboarding.

Bicycle Maneuver – Start out in a seated position and bring your legs straight out in front of you, keeping your back straight and in line with your thighs. Bring your right elbow to your left knee then bring your left elbow to your right knee. Next bring right elbow to right knee and then left elbow to left knee. Continue this movement for the duration of the exercise. This helps to tone your abdominals and strengthens your hip flexors and back muscles.

The above exercises are just a few examples of the types of core training that can be done. Remember, proper form is essential. A trainer can help you to make sure that you are using good posture and body mechanics at all times.

Many people prefer to have a trainer with them at least during the first few weeks of their training to ensure that they are using proper form and technique at all times and to spot them in case of injury.

What Are The Risks?

There are several risks involved in any type of strength training for snowboarding. The main risk is injury due to improperly lifting too much weight and straining the muscles or tendons. Other risks include damage to the spine due to improper form or falling directly on your back, as well as repetitive stress injuries that can occur from improper exercise techniques.

Snowboard training exercises are not like running or biking where you go non-stop for a set distance or time. Most snowboard training exercises are more acrobatic and involve sudden, sharp movements which can put you at risk for injury.

Another risk in snowboard training is overtraining. Just as with any other sport, it is possible to overdo the training and cause your body more harm than good. If you ever experience pain during a specific exercise, you should stop that movement and see a doctor before continuing to work out.

What Are The Rewards?

There are many rewards to doing some type of snowboard training. Of course, the biggest one is that you are more likely to enjoy your time on the slopes if you are not weighed down by a slow slow board or out-of-breath from climbing the smallest of hills. Those who wish to be better snowboarders will definitely see an improvement in their times and abilities after engaging in some type of snowboard training.

4 Leg and Core Strengthening Exercises for Snowboarders (Video) - Image

Snowboard training is also good for your health. It strengthens the muscles in your arms, legs, and core that you use while snowboarding, but it also works other muscles that you may not use as much like your back and shoulders. Snowboard training can be a great way to stay in shape.

Snowboard training is also a great way to warm up for your actual snowboarding activities. Warming up before snowboarding is a good way to prevent injury and to get your muscles prepared for the physical exertion that snowboarding requires.

We have several great resources on Snowboard Training including Strength Training for Snowboarding and Cardio Training for Snowboarding. These guides will help you get started on the right track to better snowboarding through training!

Get Strong. Get Fit. Have Fun.

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Sources & references used in this article:

Comparison of physical characteristics and performance among elite snowboarders by HP Platzer, C Raschner, C Patterson… – The Journal of Strength …, 2009 – journals.lww.com

Current performance testing trends in junior and elite Austrian alpine ski, snowboard and ski cross racers by C Raschner, L Müller, C Patterson, HP Platzer… – Sport-Orthopädie-Sport …, 2013 – Elsevier

Physiological and physical profile of snowboarding: a preliminary review by G Vernillo, C Pisoni, G Thiébat – Frontiers in physiology, 2018 – frontiersin.org

Pilot study comparing changes in postural control after training using a video game balance board program and 2 standard activity-based balance intervention … by A Pluchino, SY Lee, S Asfour, BA Roos… – Archives of physical …, 2012 – Elsevier

Comprehensive review of skiing and snowboarding injuries by BD Owens, C Nacca, AP Harris… – JAAOS-Journal of the …, 2018 – journals.lww.com

Training and periodization for snowboard cross, parallel slalom and parallel giant slalom by I Ruotsalainen – 2012 – jyx.jyu.fi