Ultimate leg strength exercise for snowboarders

#shorts #snowboarding
Have you ever been snowboarding and had to stop half way through due to your legs burning, aching, cramping?
When we snowboard, we are constantly in/ out of an athletic stance for greater control, lower center of gravity, and responsiveness.
During this time, we utilize the entirety of our lower extremities including (But not limited to) our glutes/ quads/ hamstrings/ calves/ feet/ core/ and small musculature.
How do we improve this ability to handle longer times in this stance? Train off the mountain. The primary goal of this is not only to improve isometric endurance but challenge other musculature simultaneously as its remarkably more difficult when energy in your body/ concentration needs to be spread so thinly.
Utilizing your core or improving ankle proprioception is so much harder when you are in an athletic stance or one legged versus isolating the movements alone.
Remember, nothing can replicate actually snowboarding 100% but these muscles can be trained to last longer, perform better, and refrain from injury.
LEVEL 1:
We have a standard isometric wall squat, legs at 90 degrees. We add a single unilateral kettlebell/ dumbbell for core stability. Moving the weight side to side requires our entire body to adapt to the weight distribution and to stay level with the wall. Remember to breathe
LEVEL 2:
Want to make this harder? Try doing this one legged. Who knew isometric wall squats could be so challenging. Similar to above, we utilize the kettlebell/ dumbbell for our bodies to adapt and incorporate more of our core strength/ hip strength to maintain parallel.
LEVEL 3:
Now we add a dynamic component to this which requires immediate adaptation from our soft tissues/ muscles/ and core strength. You may need to drop into a slightly deeper squat stance to pass the weight but thats the fun of it!
LEVEL 4:
This one is a real banger. Now we utilize an uneven surface for increased proprioception in our surrounding ankle/ foot musculature to adapt to uneven terrain. At the same time, we utilize the weight transfer on a single leg requiring our core to fire on overdrive. This one is tough, see if you can perform even 6...Go get em’

[@jonathanwarner8696]

Thanks for the exercise. Doing something like this could completely transform your experience.
By the way, the audio on this clip seems to be a bit off, FYI
Thanks again!

[@MobilityDuo]

Thanks for the heads up!

[@Ozzy1kneeboard2snowboarder3]

Wow wow .. must try that today

[@MobilityDuo]

Let us know how it goes!

[@Ozzy1kneeboard2snowboarder3]

@@MobilityDuo pain… but good.. pain.. 🙂

[@MobilityDuo]

@@Ozzy1kneeboard2snowboarder3 😅

[@Yogamannn]

Any good exercise for the feet themselves i found myself having to stop cause my feet are cramping

[@MobilityDuo]

Most likely coming from your boot, stance, pressure, arch collapse, etc. Try a windlass stretch maneuver and picking up marbles with your toes to form your arch.

[@Felix-kd8tn]

How long should I be able to do a normal wall sit before making it harder?

[@MobilityDuo]

Stick with that 60 sec mark. Another great measure is how long are your average runs on the slopes?

[@BamSandle]

How many times a week should I be doing exercises like this? 2-3 times per week?

[@MobilityDuo]

It totally depends on how often you're going up to the mountain. If you're up 2-3x per week I would say 2x per week is sufficient. Give yourself time to rest, its arguably just as important!

[@eternalnjem]

Every day