Plow through this workout

Keep your back in shape to avoid the aches and pains of shoveling

By Elaine Paoloni, amNewYork Features Editor | epaoloni@am-ny.com

February 28, 2007

Temperatures might be mild, but winter still has another month or so to wreak some havoc. Although we've been lucky with minimal snowfall, it's still wise to prepare your body for any last blast.

So get your back in shape, just in case you're called to shoveling duty one last time this season.

"The simplest and most effective way to develop and maintain a strong, healthy back through the winter and year round is with the following exercises," says Jonas Serano, a trainer at New York Health & Racquet Club's East 45th Street location.

For the first three exercises that follow, Serano recommends doing 12-15 reps per exercise for men and 20-25 reps per exercise for women. The lower rep range builds muscle over time, while the higher number of reps tones muscles without adding bulk.

For the fourth move, men and women should do sets of 15-20 reps with a 30-second rest in between. As you progress, raise the number of reps while keeping the same rest time, or decrease the rest time and maintain the number of reps.

1. Dead lift with barbell
This exercise targets your lower back.

Begin with your feet flat beneath the barbell and shoulder width apart. Squat down and grasp the bar keeping your hands wide apart. Stand straight up while holding the bar. You should end up with your arms down at your sides gripping the barbell.

Return the barbell to the floor, and repeat the exercise. Throughout this lift, keep your hips low, your shoulders high, and your arms and back straight. Keep the bar close to your body to improve your mechanical leverage.

2. One-arm dumbbell row
This exercise targets all of your back muscles.

Kneel with your right knee at the end of a weight bench. Support your body by placing your right hand on the bench. Pick up a dumbbell with your left hand. Keep your back straight and flat, in line with the bench. Do not arch your back.

Lift the dumbbell straight up, keeping your arm close to your body. Touch the weight to your chest, and hold for one to two seconds. Move the weight back down until your arm is almost fully extended.

Remember to tighten your stomach muscles when doing this exercise. Concentrate on maintaining good posture. Use your back muscles to lift, not your arms. Try to pinch your shoulder blades together.

3. Lat pull-down
This exercise targets the latissimus dorsi. Using a lat pull-down weight machine, sit on the bench facing the tower. Grab the bar with a wide grip, palms facing you.

Pull the bar down to your chest, keeping your back straight. Once the bar touches your chest, hold for one count, then slowly move the weight back into starting position.

4. Burpie with push-up
This move works the stomach and lower back muscles and prevents injury to these areas.

Start in a standing position, then squat down so that your hands are flat on the floor. Kick your legs back so they are behind you and you are in the up position of a push-up. Complete the push-up by lowering your body until your chest touches the floor.

Lift yourself from that position, thrust your legs back under you in the squat position and stand up. Control the force of your legs kicking behind you to avoid making a noisy landing.