Increase your back strength for snowboarding this winter

29th October 2014, by Abi Butcher

Cobra back extensions will help you prepare for the inevitable snowboard falls

We continue our winter fitness series this week with a second snowboard exercise, with physiotherapist Rob Madden who has worked at elite level with the British and Canadian ski and snowboard teams and is now based with the Centre for Health and Human Performance (CHHP) in London.

Our first snowboard-specific exercise was the dead lift, this week Rob demonstrates cobra back extensions which builds muscle in the back as well as range of movement. It’s a familiar move for anyone who does yoga or Pilates.

“This is one of my favourites and something I have been using for years with snowboarders as it helps build resilience in the whole back,” explains Rob. “Resilience is really helpful for dealing with the less predictable forces and stresses encountered when snowboarding — and perhaps more importantly — from falling.”

Cobra back extensions are a “low-load” exercise that can be done in conjunction with the hack squat or dead lift, too.

“It should be done to high repetitions (20) and up to four sets, three times a week to compliment your overall exercise regime,” says Rob.

“It can be progressed with the use of band or small weights in the palm.”

Former TeamGB physio Rob Madden demonstrates cobra back extensions

Remember — start early and it will benefit you in the long term. Rob and his colleague James Vickers say to get the best performance on the mountain you should train for three months.

Rob Madden and James Vickers are now based at the Centre for Health and Human Performance (CHHP), 76 Harley Street, London. They have a depth of experience in elite skiing and snowboarding, and altitude and expedition medicine. For more information, visit chhp.com

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