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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.

by: Casey Lyons, Illustrations by Supercorn

Prone Extension
A core-strength builder that guards against spine injuries and bolsters balance for knife-edge walking.

Lie on your stomach with forearms planted under you, palms down. Bring your legs together and straighten them, lifting your torso into a plank position so that your toes and forearms are the only points of contact with the ground. Reach your left arm forward and lift your right leg. Hold for one count, return to plank. Alternate sides.

Do it
30-90 seconds; 1 set

Beginner: Start on your knees and forearms.
Intermediate: If you can hold here for more than 90 seconds, put on a pack loaded with 15 pounds.
Advanced: Add pack weight until you tire in less than 90 seconds.

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Reader Rating: -


TJ Stewart
Mar 20, 2010

My comment was meant for the Turkish get-ups!!

TJ Stewart
Mar 20, 2010

Uh....What? I can't even get past the instructions!

Eric Nelson
Mar 17, 2010

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.

Mar 17, 2010

Have you actually tried to sit on a chair with a full pack?

pj feeley
Mar 16, 2010

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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