Home
» Blog
» Snow Shoveling
Snow Shoveling

The Best Winter Workout You’re Not Using!

Winter is here, and with it comes snowy landscapes that bring joy to some and chores to others. In Canada, snow removal is an inevitable part of life. At COMPHYSIO+ Performance Wellness in Barrie, we often treat injuries caused by improper snow shoveling, including shoulder strains, elbow pain, knee injuries, and lower back discomfort.

Here’s the good news: Snow shoveling doesn’t have to lead to pain. Done correctly, it can be one of the best full-body workouts you’ll get all winter! Let’s explore how to turn this winter necessity into a functional fitness activity.

Snow Shoveling = Functional Fitness

Did you know snow shoveling mimics movements you might recognize from the gym? It’s essentially a combination of a hip hinge (similar to a deadlift) and a toss (like a medicine ball throw). These functional movements engage your core, glutes, hamstrings, and other critical muscle groups, helping you build strength and stability while tackling your driveway.

Here’s how to make snow shoveling both safe and effective:

Step-by-Step Snow Shoveling Technique

1. Gear Up and Brave the Cold

Bundle up and grab your shovel—your winter workout awaits! Use a grip (underhand or overhand) that feels natural and comfortable for you.

2. Position Yourself Correctly

Approach the snow with purpose. Stick your shovel into the snow while maintaining a neutral spine (no hunching), a slight bend in your knees, and flexed hips.

3. Engage Your Core

Before lifting, grip the shovel firmly, engage your core by tightening your trunk muscles, and take a small breath to pressurize your midsection. Lock your shoulders in place to stabilize your upper body.

4. Lift with Your Hips

Use your hips—not your lower back—to lift the snow-filled shovel in one smooth motion. This motion activates your glutes and hamstrings, reducing strain on your spine.

5. Toss with Momentum

To toss the snow, pivot through your feet, turning your hips quickly while keeping your core tight. The momentum will carry the snow off the shovel without putting excessive strain on your arms or shoulders.

Pro Tips for Shoveling Success

  • Switch Sides Frequently: Alternate the side you’re throwing to every 3-5 repetitions to avoid overusing one side of your body.

  • Vary Your Grip and Stance: Change it up to reduce fatigue and engage different muscle groups.

  • Listen to Your Body: If you feel pain in your lower back or shoulders, adjust your form. You should feel your core, glutes, and hamstrings working throughout.

When performed with proper technique, snow shoveling becomes a total-body workout that gets your heart rate up—a bonus cardio session! For those who dread traditional cardio workouts, this is a great way to stay active and functional.

Functional and Free Winter Fitness

Snow shoveling is more than just a chore; it’s an opportunity to improve strength, coordination, and endurance. Plus, it’s free! No gym membership required—just grab a shovel and let the snowfall transform your driveway into a fitness zone.

However, if pain or injury is keeping you from shoveling snow or enjoying winter activities like skiing, don’t let it sideline you this season. The team at COMPHYSIO+ Performance Wellness is here to help. We provide personalized treatment and expert guidance to keep you moving pain-free.

About COMPHYSIO+ Performance Wellness

Located in Barrie, Ontario, COMPHYSIO+ is dedicated to helping you recover from pain and injury and return to the activities you love. Whether it’s snow shoveling, skiing, or simply staying active this winter, we’ve got your back—literally!

Call us at 705-728-9333 or book online today to start your recovery. 

About the Author

Tom Swales is a physiotherapist, strength coach, and founder of COMPHYSIO+ Performance Wellness. With years of expertise in human movement and rehabilitation, Tom is passionate about helping people live pain-free and active lives. For more expert tips, follow us on social media or visit our website.

Sample