Shoveling and Spreading Dirt
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Shoveling and Spreading Dirt
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i Instructions
<ol class="exercise-step-list">
<li class="step-setup"><strong>1. Starting position:</strong> Stand with feet shoulder-width apart, brace your core, and grip the shovel handle with both hands (one near the top, one near the shaft). Keep your knees slightly bent and maintain a neutral spine.</li>
<li class="step-execution"><strong>2. Execution:</strong> Drive the shovel into the dirt pile using leg drive and hip hinge mechanics rather than rounding your lower back. Shift your weight, rotate your torso, and discharge the dirt smoothly to the target area.</li>
<li class="step-safety"><strong>3. Breathing and safety:</strong> Exhale during the exertion phase (digging and throwing) and inhale as you reset. Protect your lower back by avoiding twisting under heavy loads; drive power through your hips and legs.</li>
</ol>
Physiological Impact
Caloric Benchmarking
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