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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

PAGE 1 2 3 4 5

Food & Nutrition
Fitness

Hip Swing | Box Squat | Prone Extension
Turkish Get-Up | Chins/Negative Chins

Hip Swing
Build explosive, fast-twitch strength to power up steep, big-stride climbs.

How
Sit on a chair with your feet shoulder-width apart. Grasp a 25-pound kettlebell (or free weight). Stand up, thrusting your hips forward and penduluming the kettlebell until it's straight in front of you. Keep your shoulders back, stomach muscles tensed, and eyes ahead. In harmony with the kettlebell's motion, return to the starting position by whipping your hips back and sitting down.

Do it
30-60 seconds; 1-2 times

Progression
Beginner: Chose a weight that works your muscles without overtaxing them–even if that's no weight to start.
Intermediate: Use 25 pounds.
Advanced: Use 50-60 pounds.

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READERS COMMENTS

My comment was meant for the Turkish get-ups!!
Posted: Mar 20, 2010 TJ Stewart

Uh....What? I can't even get past the instructions!
Posted: Mar 20, 2010 TJ Stewart

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.
Posted: Mar 17, 2010 Eric Nelson

Have you actually tried to sit on a chair with a full pack?
Posted: Mar 17, 2010 Ross

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 .
Posted: Mar 16, 2010 pj feeley