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Backpacker Magazine – May 2009
Fitness Special—Hike Forever: The Exercises
Use these proven exercises to get in the best hiking shape of your life.
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Tags:
- Food & Nutrition |
- Fitness |
Box Squat
This key exercise builds leg strength for hill power and stabilizes ankles and knees.
How
Sit like you did for Hip Swing, but wearing a weighted pack (beginners go packless). Lift your feet, plant them in front of you, and push through your heels into a standing position. Keep your back straight and stomach muscles tense. Pause for one count, and return to a seated position.
Do it
6-8 reps; 1-2 sets
Progression
Beginner: Work eccentric muscles by standing fast and sitting slowly. Intermediate:
Load your pack with 40 pounds and do 3-5 sets: gradually decrease chair height.
Advanced: Use 40-50 pounds and alternate pack from one shoulder to the other. Do 90-degree squats with no chair.
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READERS COMMENTS
My comment was meant for the Turkish get-ups!!
Uh....What? I can't even get past the instructions!
I actually have done this movement for some time now. I am not even close to anything over 30lbs and will likely never be, but as long as one stands up straight and is careful with the motion of th weight this is a very useful full range exercise. I also do this raising the weight to vertical and use dumbells instead of a kettleball.
Have you actually tried to sit on a chair with a full pack?
one needs to train kettlebell and not do something as described above or lumbosacral will suffer. pavel would not approve! delete this before someone hurts themselves .
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