Injury-Free Shoveling

With winter out in full force, we wanted to check in with a couple reminders for everyone on how to shovel with proper form to ensure safety.

1. Proper grip. Having a narrow grip will greatly decrease the amount of snow you'll be able to move. To be able to use the full capacity of your upper body strength, a grip at or wider than shoulder length is appropriate. This will also help you avoid using improper muscles to move snow and keep your upper body healthy!

2. Wide base. Having a narrow base is similar to a narrow grip. Your body is at a disadvantage strength-wise, meaning you'll struggle to throw snow at the rate you want. With that, we never know what's under the snow. So any ice that may be hiding there can cause slipping, and with a narrow base you'll be much likelier to fall and injure yourself. A wide base doesn't just mean wide feet, either as that can cause instability. . Keep your hips and knees bent in an "athletic" position for the most strength and maneuverability. 

3. Lift with your hips and knees. It's tempting to try to rush and prioritize finishing over form, especially when you're exhausted, it's cold, and all you want to do is get back to the warmth of the inside. While you may get done quicker, you'll also probably be sore in your back and you have a decent chance of injuring yourself. To ensure you're throwing snow with proper form, there's a few things to keep in mind. Keep your chest out/shoulders back, shoulders down, and eyes forward. This will keep your back neutral and out of the lift. Then, squeeze your glutes and hamstrings to push your hips forward, and extend your knees at the same time. This will ensure a safe lift!

Lastly, be safe! If this means taking your shoveling short sections at a time, taking smaller shovelfuls, or going at a slower pace, that's okay! You might be a little unhappy, but you'll be safe. That should always be your first priority.