Montanans are tough—we have to be to survive. This workshop will focus on three ADLs that are common in the winter: Snow shoveling, Wood chopping, and lifting. Each one of these “functional movements” involve proper technique—perform them correctly, and you’re not only working more efficiently but actually getting great exercise; perform them incorrectly, and you could have a back or shoulder injury in your future. This workshop will focus on correct techniques for these activities, and some supplemental exercises for each. Presented by Neal Andrews, Exercise & Fitness Specialist for Montana University System Wellness.

1. Winter ADLs
Neal Andrews
Exercise & Fitness Specialist,
MUS Wellness

2. ADL
Activity of Daily Living
Lifting
Shoveling
Chopping

3. Objectives
 Montanans are tough—we have to be to survive.
This workshop will focus on three ADLs that are
common in the winter. Each one of these functional
movements involve proper technique—perform
them correctly, and you’re not only working more
efficiently but are getting great exercise; perform
them incorrectly, and you could have a back or
shoulder injury in your future. This workshop will
focus on correct techniques for these activities, and
some supplemental exercises for each.

4. Lifting Technique
 Correct Stance.
 Ready position.
 Move through hips!
 Hip mobility is important!
 Deep Breathing
 Inhale to get into position
 Exhale while lifting
 Spine is a steel beam not a wet noodle
 No turtles!

5. Lifting Technique

6. Lifting Exercises
 Deadlift
 Squats
 Lunges
 Rowing (Upper Body Pulling)
 Core Exercises
 Planks
 Cobra
 Bridges

7. Shoveling
 Stance
 Modified Ready position
 Hips back
 Hip Mobility is important!
 Step into scoop
 Generate movement and power through hips, finish with
upper body/shoulders.
 Hips rotate, not spine
 Deep Breathing
 Inhale ready, exhale with scoop.
 Spine is a steel beam, not a wet noodle!
 Be ambidextrous!

8. Shoveling Exercises
 Shoveling
 Deadlift/Squats/Lunges
 Pressing exercises
 Pushups/Chest Press/Overhead Press
 Core Exercises
 Side Planks
 Chops
 Kayaker

9. Wood Chopping
Chopping Technique
Stance
Hips
Breathing
Spine is a steel beam not a wet noodle

10. Chopping Exercises
 Sledge Hammers & Tires (Gym Setting)
 Chops
 Cable or band
 Overhead Press
 Lunges

11. Online Resources
• montanamovesandmeals.com
• wellness.mus.edu
• wellness@montana.edu
• @montanamoves (Twitter)