Shovel Snow Like a Lifter: A Coach's Guide to Getting Through Winter Without Hurting Your Back

Image: AI-generated illustration

Every winter in London, I get the same text from clients the morning after the first big snowfall: "My back is wrecked and I didn't even train." Nine times out of ten, the culprit is the driveway.

Here's the thing. Shovelling snow is a workout. You're hinging, squatting, carrying and twisting, often with heavy, wet snow, usually first thing in the morning, cold and in a rush. If you'd never walk into my studio and deadlift without warming up, you shouldn't attack a snowbank that way either. So let's treat it like training.

Warm Up Before You Go Out

Five minutes inside makes a big difference. Before you put your boots on, try this:

• March or walk briskly on the spot for a minute or two to get warm.

• 10 bodyweight squats, nice and controlled.

• 10 hip hinges (hands on hips, push your butt back, stand tall).

• 10 arm circles each way, then 10 gentle trunk rotations.

You'll walk out feeling loose instead of stiff, and your first few scoops won't be your worst ones.

Pick the Right Tool

A good shovel is cheap compared to a sore back. Look for one that comes up to about chest height so you're not folded over, and consider a pusher-style blade for light, fluffy snow. A smaller blade means smaller loads, and with wet, heavy snow, smaller is your friend.

Push First, Lift Second

The easiest snow to move is the snow you never lift. Whenever you can, push it to the edge of the driveway like a plow, then deal with the pile. You'll save your back and your energy for the bits that actually need lifting.

Lift Like You Lift in the Gym

When you do have to lift, use the same rules I coach on a deadlift:

• Get close. Keep the shovel near your body. The farther the load is from you, the heavier it feels on your back.

• Hinge and bend your knees. Push your hips back and let your legs do the work, the same way you'd pick a kettlebell up off the floor.

• Brace. Take a breath and tighten your midsection before each lift.

• Keep loads small. Half a shovel, many times, beats a full shovel, a few times.

• Don't twist and throw. Turn your feet and walk the snow where it's going instead of flinging it over your shoulder. Twisting while bent over with a load is the move I'd most like you to retire this winter.

Pace Yourself

This isn't a race. Take short breaks, stand up tall and stretch, and drink some water (yes, even in the cold). After a big storm, do it in two or three rounds instead of one marathon session. If you have a heart condition or any health concerns, check with your doctor about whether heavy shovelling is right for you, and don't be shy about asking a neighbour for help or hiring it out.

After You're Done

Come inside, get out of your wet layers, and do a couple of easy stretches for your hips, hamstrings and upper back. Then have a warm drink. You earned it.

The Real Fix: Get Strong Before the Snow Does

The best way to protect your back on the driveway is the same as everywhere else in life: get stronger. Squats, deadlifts, rows, carries and core work are basically snow-shovel training. Clients who keep training through the winter tend to handle the first storm a lot better than the ones who take November off.

If you want a plan that gets you strong for real life, including the driveway, I'd love to help. Train with me 1-on-1 or with a partner in my home studio here in London, or work with me through remote coaching from anywhere. Find out more at whosyourtrainer.com.

Yours, in health,

-Coach Dave