SUBSCRIBE | NEWSLETTERS | MAPS | VIDEOS | BLOGS | MARKETPLACE | CONTESTS
TRY BACKPACKER FREE!
SUBSCRIBE NOW and get
2 Free Issues and 3 Free Gifts!
Full Name:
Address 1:
Address 2:
City:
State:
Zip Code:
Email: (required)
If I like it and decide to continue, I'll pay just $12.00, and receive a full one-year subscription (9 issues in all), a 73% savings off the newsstand price! If for any reason I decide not to continue, I'll write "cancel" on the invoice and owe nothing.
Your subscription includes 3 FREE downloadable booklets.
Or click here to pay now and get 2 extra issues
Offer valid in US only.

Also on Backpacker.com


Enter Zip Code

Backpacker Magazine – June 2012

Expert Panel: 11 Pro Tips

Pro Tips: Boost Performance, Planning, Safety, and More

by: Kristy Holland

(Illustration by: Supercorn)
(Illustration by: Supercorn)

Fitness: Strengthen Your Back
Build your pack-hefting back and core for better on-trail comfort and injury prevention.

Kneeling Halfmoon
Why: Your lower back is especially vulnerable to twists and jerks. Dynamic, rotational strength-builders help stabilize your core for safer pack-lifting and loaded travel on uneven terrain.
How: Start by kneeling on the ground with a 10- to 25-pound weight on your right side (use an iron plate or dumbbell). Bend at the waist, grab the weight with both hands, lift it above your head to full arm extension, and place it to your left side. Reverse the move to complete one rep; do four sets of five reps three times a week.

Loaded Step-Ups
Why: This lower-back exercise helps prevent bad form, like leaning forward, which can cause long-day fatigue. Bonus: This move also builds cardio fitness.
How: Put on a 15- to 20-pound pack. Step straight up onto a 16- to 20-inch bench, fully extending your leg and hip as you stand all the way up. Then, step down and repeat the move, leading with your opposite leg. Start with two 30-minute sessions per week. Go big: Build up to 750 step-ups (375 per leg) in 30 minutes wearing a 40-pound pack.

Low Back Complex
Why: Focused isometrics quickly build strength in pack-hauling muscles.
How: Assume this stance: feet shoulder-width apart, knees slightly bent, leaning forward from the hips. Squeeze your shoulder blades together while pushing your butt back and torso forward. Then, one after the other, hold each of these positions for 20 seconds: arms extended behind you, alongside your torso; arms raised above your head, in-line with your ears; hands pressed into your knees. Do four sets four times a week.


Subscribe to Backpacker magazine
Sign up for our free weekly e-newsletter
Name:
Address 1:
Address 2:
City:
State:
Zip:
Email (req):
Reader Rating: -

READERS COMMENTS

Star
Corp
Mar 22, 2014

These are the best ads I have ever seen in the BM comments!

Star Star Star Star Star
wwww
Aug 14, 2013

Xin seemingly Prostitutes prostitution,Michael Kors USA, but in my opinion are not,Gucci Shoes Factory, in many cases you have to put away mentality,http://www.northfaceesoutletonline.net/, although fantasy was always broke and left a brutal reality of the truth in the face,http://www.guccishoesoutletfactorys.com/, but I still like fantasy. Hope I do not look down upon the view,http://www.northclearances.com/, on the contrary,http://www.mcmworldwidly.com/, she's standing in my mind are growing their tall,http://www.gucci-lvshoesfactory.com/, which is not mixed with any intermediate emotions,MCM Worldwide Outlet Online, simply friends,Coach Outlet Online USA, but her body had a magic,Gucci Shoes Factory, I can only be Hope but beyond. She is like the Holy Land that the hearts of the Shangri-La,http://www.mkoutletstates.com/, imagine that you can go to a quiet and grass aroma,Michael Kors Outlet, you can close your eyes and imagine the breeze skip your ears,http://www.monsterrheadphones.com/, you can even imagine wandering around in the flowers on the body,http://www.mkoutletmart.com/, there is no margin,http://www.cvshopfactory.com/, no reef. Hope gave me the impression is like this, we have minimal contact, but she gave my memory but it is so fascinating.

aiqi
Nov 07, 2012

Wonderful.

Share a website with you ,

(www.likesurprise.com/ )

Believe you will love it.

We accept any form of payment.

ddsadsdsadassda
Oct 06, 2012


=== http://www.myvoguestore.com ===
moncler cl0thing $110
cheapest (TOP) N1ke A1r Max, Jordan (1-24) shoes $ 31
all style of UG~G $ 50
Nike sh0x (R4, NZ, OZ, TL1, TL2, TL3) $ 31
T-shirts (Polo, Ed Hardy, Lacoste) $ 22 $ 15Wig
Handbag (LV, Chanel, Coach, DG, ED Hardy.etc.) $ 30
Jean~s (True Religion, Ed Hardy, coogi) $ 30
Sunglasses (Di0r, Oakey, Coach, Gucci, Armaini) $ 16
hooded jersey $ 29 $ 16 A new era of belt (ED Hardy / BT) $ 15
Watch (Rolex) Scarf $ 80 $ 21
Bikini (Ed Hardy, Polo, Gucci, LV, Christian Audigier, Affliction) $ 15
monster head earphones
Accept international bank transfer, credit card,Western Union.
sale all kinds of world brand shoes, jean~s, t-shirts, bikini, beach
pants, handbags, wallets, sunglasses, belts, hats, watches etc.
=== http://www.myvoguestore.com ===


=== http://www.myvoguestore.com ===
moncler cl0thing $110
cheapest (TOP) N1ke A1r Max, Jordan (1-24) shoes $ 31
all style of UG~G $ 50
Nike sh0x (R4, NZ, OZ, TL1, TL2, TL3) $ 31
T-shirts (Polo, Ed Hardy, Lacoste) $ 22 $ 15Wig
Handbag (LV, Chanel, Coach, DG, ED Hardy.etc.) $ 30
Jean~s (True Religion, Ed Hardy, coogi) $ 30
Sunglasses (Di0r, Oakey, Coach, Gucci, Armaini) $ 16
hooded jersey $ 29 $ 16 A new era of belt (ED Hardy / BT) $ 15
Watch (Rolex) Scarf $ 80 $ 21
Bikini (Ed Hardy, Polo, Gucci, LV, Christian Audigier, Affliction) $ 15
monster head earphones
Accept international bank transfer, credit card,Western Union.
sale all kinds of world brand shoes, jean~s, t-shirts, bikini, beach
pants, handbags, wallets, sunglasses, belts, hats, watches etc.
=== http://www.myvoguestore.com ===

coco
Sep 29, 2012

Potala Palace is located in the northwest of Lhasa¡¯s Potala hill, was built in the 7th century AD,i hope you will like it!
http://www.21elitenfljerseys.com cheap nfl jerseys
http://www.21elitenfljerseys.com/Nike-NFL-Jerseys-c124.html Cheap Nike NFL Jerseys
http://www.21elitenfljerseys.com/MLB-Jerseys-c94.html Cheap MLB Jerseys
http://www.21elitenfljerseys.com/NFL-Jerseys-c68.html Discount NFL Jerseys
http://www.21elitenfljerseys.com/NFL-T-Shirt-c126.html]wholesale NFL T-Shirt

mhgjliok
Sep 23, 2012

====== http://www.clothes8.us ======

Cheap Nike air Jordan shoes33$,Air Force 1 33$, Nike dunks SB shoe,Nike Shox shoe. Wholesale Cheap Nike shoes with discount jersey, High quality T-shirts,ED Hardy hoodies,ED hardy shoes,ED hardy Jeans,Evisu shoes,GUCCI shoes,LV Handbag,Chanel Handbag¡­¡­welcome to
==== http://www.clothes8.us ====

Nike shox(R4,NZ,OZ,TL1,TL2,TL3) $30

Handbags(Coach lv fendi d&g) $38

Tshirts (Polo ,ed hardy,lacoste) $14

Jean(True Religion,ed hardy,coogi) $30

Sunglasses(Oakey,coach,gucci,Armaini) $12

New era cap NY $9

Bikini (Ed hardy,polo) $18

New era cap $9

free shipping

====== http://www.clothes8.us ======

louboutin049
Sep 06, 2012

I recently came across your article and have been reading along. I want to express my admiration of your writing skill and ability to make readers read from the beginning to the end. I would like to read newer posts and to share my thoughts with you.
http://www.discountchristianlouboutinblogs.com/christian-louboutin-Un-Bout-Sling-85mm-Black-p571.html christian louboutin Un Bout Sling 85mm Black
http://www.discountchristianlouboutinblogs.com/christian-louboutin-Un-Bout-Sling-85mm-Mandarin-Red-p572.html christian louboutin Un Bout Sling 85mm Mandarin Red

Norman Andresen
Aug 03, 2012

Raising a weight fully above your head will damage your rotator cuff in your shoulder. I sustained a small tear in my rotator cuff using a 10 pound weight and lifting it above my head. Now I only lift the weight to shoulder height as per the directions of the physical therapist instructions. When you are young you see no problems but as you age the cuff is worn down and will tear under the right situations.

http://www.glowinthedarksneaker.
Jul 23, 2012

http://www.glowinthedarksneaker.com/
http://www.glowinthedarksneaker.com/adidas-glow-in-the-dark-shoes-c-2.html
http://www.glowinthedarksneaker.com/adidas-js-wings-glow-in-the-dark-c-10.html
http://www.glowinthedarksneaker.com/adidas-luminous-city-shoes-c-9.html
http://www.glowinthedarksneaker.com/air-force-1-glow-in-the-dark-c-13.html
http://www.glowinthedarksneaker.com/air-yeezy-2-glow-in-the-dark-c-14.html
http://www.glowinthedarksneaker.com/air-yeezy-glow-in-the-dark-shoes-c-3.html
http://www.glowinthedarksneaker.com/jordan-3-glow-in-the-dark-shoes-c-4.html
http://www.glowinthedarksneaker.com/jordan-4-glow-in-the-dark-shoes-c-5.html
http://www.glowinthedarksneaker.com/jordan-5-glow-in-the-dark-shoes-c-6.html
http://www.glowinthedarksneaker.com/jordan-6-glow-in-the-dark-shoes-c-7.html
http://www.glowinthedarksneaker.com/jordan-8-glow-in-the-dark-shoes-c-8.html
http://www.glowinthedarksneaker.com/nike-dunk-glow-in-the-dark-shoes-c-1.html
http://www.glowinthedarksneaker.com/nike-zoom-kd-iv-glow-in-the-dark-c-11.html
http://www.glowinthedarksneaker.com/zoom-kobe-7-glow-in-the-dark-c-12.html

http://www.glowinthedarksneaker.
Jul 23, 2012

http://www.glowinthedarksneaker.com/
http://www.glowinthedarksneaker.com/adidas-glow-in-the-dark-shoes-c-2.html
http://www.glowinthedarksneaker.com/adidas-js-wings-glow-in-the-dark-c-10.html
http://www.glowinthedarksneaker.com/adidas-luminous-city-shoes-c-9.html
http://www.glowinthedarksneaker.com/air-force-1-glow-in-the-dark-c-13.html
http://www.glowinthedarksneaker.com/air-yeezy-2-glow-in-the-dark-c-14.html
http://www.glowinthedarksneaker.com/air-yeezy-glow-in-the-dark-shoes-c-3.html
http://www.glowinthedarksneaker.com/jordan-3-glow-in-the-dark-shoes-c-4.html
http://www.glowinthedarksneaker.com/jordan-4-glow-in-the-dark-shoes-c-5.html
http://www.glowinthedarksneaker.com/jordan-5-glow-in-the-dark-shoes-c-6.html
http://www.glowinthedarksneaker.com/jordan-6-glow-in-the-dark-shoes-c-7.html
http://www.glowinthedarksneaker.com/jordan-8-glow-in-the-dark-shoes-c-8.html
http://www.glowinthedarksneaker.com/nike-dunk-glow-in-the-dark-shoes-c-1.html
http://www.glowinthedarksneaker.com/nike-zoom-kd-iv-glow-in-the-dark-c-11.html
http://www.glowinthedarksneaker.com/zoom-kobe-7-glow-in-the-dark-c-12.html

ADD A COMMENT

Your rating:
Your Name:

Comment:

My Profile Join Now

Most recent threads

The Political Arena
Homeless woman goes on an interview then
Posted On: Apr 24, 2014
Submitted By: Dennis The Menace
The Political Arena
The NRA Backlash Begins
Posted On: Apr 24, 2014
Submitted By: Dennis The Menace

Go
View all Gear
Find a retailer

Special sections - Expert handbooks for key trails, techniques and gear

Check out Montana in Warren Miller's Ticket to Ride
Warren Miller athletes charge hard and reflect on Big Sky country, their love for this space and the immense energy allotted to the people who reside in Montana.

Boost Your Apps
Add powerful tools and exclusive maps to your BACKPACKER apps through our partnership with Trimble Outdoors.

Carry the Best Maps
With BACKPACKER PRO Maps, get life-list destinations and local trips on adventure-ready waterproof myTopo paper.

FREE Rocky Mountain Trip Planner
Sign up for a free Rocky Mountain National Park trip planning kit from our sister site MyRockyMountainPark.com.

>
Get 2 FREE Trial Issues and 3 FREE GIFTS
Survival Skills 101 • Eat Better
The Best Trails in America
YES! Please send me my FREE trial issues of Backpacker
and my 3 FREE downloadable booklets.
Full Name:
City:
Address 1:
Zip Code:
State:
Address 2:
Email (required):
Free trial offer valid for US subscribers only. Canadian subscriptions | International subscriptions