Whether you’re trying to prepare for the upcoming snowshoeing season, looking for a fitness activity that will sculpt your body to your desired conditions, or just simply curious what muscles your working as you snowshoe???
Either way, we will be going over the major muscle groups that are hit during a snowshoeing trip, as well as the different points each muscle fires the most. The overall goal here is to provide you with the information you need to know in order to get a good exercise in, as well as build some muscle.
Given the fact that many who engage in the activity of snowshoeing typically are doing it as a way to get a good workout in, or to keep their bodies conditioned. We are going to dive into portions of the overall muscular system that is engaged during a snowshoe outing. This way, you can do as the title says and “prepare accordingly”
Now, enough rambling, lets get into it!
What Muscles Are Used When Snowshoeing
Snowshoeing is tough to specify exactly what muscles are going to be used because it can depend greatly on the snow conditions to which you are hiking in. But, in general you will be utilizing the following. But based upon whether or not you use Poles as you snowshoe, you may or may not use your upper body muscles much. If your looking to get more of an exercise out of your snowshoeing trip be sure to utilize poles as you snowshoe. They not only will help with balance, but also engage more of your body.
Muscles Worked When Using Snowshoes
If you are going to be snowshoeing without poles, the majority of the focus is going to be on your legs. The following muscles are used from the waist down:
- Hip flexors
- Hip Rotators
- Abductors
- Adductors
- Hamstrings
- Quadriceps
- Glutes
- Calves
- Tibialis Anterior
Muscles Worked When Using Poles
When using poles the focus points Consists Of The Upper Body Muscles. Including the Chest, Arms, And Back. Also using a little bit of the abdomen from time to time. The Following Muscles Are Used:
- Forearms
- Biceps
- Triceps
- Traps
- Deltoids
- Infraspinatus
- Lats
- Pectorals
- Abdomen
Points On The Trail That Each Muscle Fires The Most
As we all know, at different sections of the trail you’re likely to feel the burn greater than in others. Because of this I would like to dive into the specific muscles that are being used during each scenario you are likely to come across. For example when climbing hills as well as descending hills and anything in between.
Let’s dive into each in great detail below.
Climbing Slopes
Climbing slopes puts a majority of the stress on your Hip flexors, Quadriceps, Calves, & Tibialis Anterior Muscles. Now, depending on if your snowshoes are equipped with what are know as “Heel Lifts” these can take a majority of the stress off your calves, and make ascending slopes easier. But if your snowshoeing for the exercise more then the entertainment then it’s likely going to provide you with better results if you leave the heel lifts down. But if your looking to make your ascents a bit less energy exerting then I strongly recommend Heel lifts.
If your current snowshoes aren’t equipped with heel lifts and you’d like to look into getting a pair the has got them check out what MSR has to offer. Most of their Mountaineering / Backcountry shoes come equipped with heel lifts. Not to mention, MSR Is known as one of the top manufactures of snowshoes! Check them out on Amazon Here.
Using Poles When Climbing
If your using poles you can expect to use your Forearms, Triceps, Deltoids, Infraspinatus, Lats, and Pecs Quite Extensively. The focus here is going to be on the back of your Arms, Shoulders, And Back.
Descending Slopes
Descents are mainly going to hit the Glutes, Hamstrings & Tibialis Anterior Muscles. Though when it comes to steep descents in snowshoes you may be required to walk side ways like a carb would in order to keep yourself from sliding down the hill like you would on a pair of skis… If this is the case you will begin to work your Hip flexors, Hip Rotators, Abductors & Adductors Quite Extensively.
Using Poles When Descending
Using poles on the down hills will get the Forearms, Biceps, Deltoids, Infraspinatus, Lats, As Well as the Traps involved. But again, if your going down a steep slope and you need to walk sideways, you may need to switch sides you lead with in order to give the trailing leg and arm a brake, as well as get an even workout.
Snowshoeing Perpendicular to slopes
Kind of like we discussed above about walking down steep slopes like a crab would. Well when your crossing slopes you can expect to work the same muscle groups as follows. The Abductors, Adductors, Hip flexors, As well as Hip Rotators. But depending on how steep the slope is you could start to experience the Quadriceps getting involved.
Using Poles When Crossing
When attempting to use poles as you cross a slope it can get to be quite difficult, especially when crossing steep slopes… As the arm closest the the slope typically takes most control. At this point your going to be mainly hitting one arm, but of that arm you can expect to work the Forearms, Triceps, Traps, Deltoids & Pecs.
Leading / Breaking Trail
Leading, otherwise known as Breaking Trail can be quit strenuous, especially if you are breaking trail while trying to climb a slope… Either way, breaking trail is going to require a lot of the Quadriceps, as well as the Hip Flexors. Leading can be extremely exhausting, and its recommended by many to (If your in a group) take turns breaking trail, as it can get quite exahusting. Better yet, if there is a groomed trail use that.
Unless your snowshoeing purely for the exercise, then breaking trail for a period of time will definitely give you a solid workout! Especially for your legs.
Now, Like I said above “Snow condition can Impact your exercise quite drastically” Or something like that… Any way lets now discuss snow condition and how it alters the overall exercise snowshoeing can provide…
How Snow Condition Impacts Energy Exertion
Now, it is important to keep in mind that snow condition can have a large effect as to how taxing the overall sport of snowshoeing can be on your muscular system. Buy snow condition I mean as follows.
1st) Powdery Snow, this is typically the snow that is extremely soft and lightweight, it acts more like dust rather than snow hence why they call it powdery snow. Another example is, this is typically the snow you want to snowboard or ski in as it is very soft and makes carving much more satisfying.
2nd) Wet Snow, this is the snow that is ideal for making snow forts, snowman, as well as for having snowball fights and things alike. The snow typically packs quite easy, and holds its shape well.
3rd) Packed Snow, simply snow that has been packed to the point that you don’t sink anymore when you take a step. Typically you will run into packed snow on trails that are either groomed, or heavily used by other snowshoers.
4th) Ice, basically the same as packed snow but in most cases is harder, and as a result of packed snow that is melted and then refrozen, unless you are walking across a frozen lake or river. At that point is just frozen water obviously.
By snow condition I basically mean the density of the snow.
Now that you understand what I mean by snow condition, or snow density. You likely can see the difference snow condition can make on your overall muscular system. The way I see it, is more like a scale.
For example, if you want a really hard workout that works the legs extensively? Snowshoeing deep powdery snow. As it is in most cases will burn double the amount of calories, as well as strain the muscles much greater than compared to snowshoeing on packed snow or ice.
So, the harder the workout you’re looking for, the more you should trek on fresh, powdery snow. The easier the workout you’re looking for, the more you should trek on packed snow. And anything in between.
Conclusion
Overall, knowing what muscles are being worked at different points along the trail as you snowshoe can be quite important. Especially if you are looking for a sport that will activate specific muscles throughout your body at specific points.
Snowshoeing often times is a great activity to participate in if you are a walker, runner, cyclists, swimmer…Ect. The overall muscular and endurance benefits that come from those who snowshoe can be quite substantial when compared to other activities that fall in the same genre.
Not to mention that if snowshoeing is “your thing” can you wait half the year to participating, it’s always a good thing to know what muscles will be worked so that you can train them for preparation of the snowshoeing season.
I hope you gain some value from this article, and it gave you a little bit of insight toward how your body is being affected as you snowshoe, and the benefits that can be coming from it. If you’re heading out soon I wish you a great adventure! But before you go, If you need any further information regarding snowshoeing then be sure to check out the Outdoor Luxuriez Snowshoeing Lounge!
This Is Colt Signing Off!