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 – 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


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.



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

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.

Ross
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 .

ADD A COMMENT

Your rating:
Your Name:

Comment:

My Profile Join Now

Most recent threads

Gear
Gore tex vs leather - lined light vs heavy
Posted On: Apr 16, 2014
Submitted By: Walkinman
The Political Arena
Another Example of the Big Brain Advantages
Posted On: Apr 16, 2014
Submitted By: Walkinman

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