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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


Turkish Get-Up
A full-body workout unto itself, this balance-boosting move will make your legs like pylons during river crossings.

How
Begin on your back with your legs shoulder-width apart and left arm at a 45-degree angle to your body. Bend your right knee; place your foot on the ground. Grasp a 15-pound kettlebell (or free weight) with your right hand, and hold it above you (lock your right lat and scapula to avoid shoulder injury). Perform the following as fluidly as possible:
1. Push with your right foot until your hip comes off the floor; shift your weight onto your left forearm.
2. Transfer your body weight onto your left palm, keeping your left leg straight and lifting your trunk.
3. Push your left hip off the floor while bending your right knee. Plant your knee behind you in a lunge position.
4. Lift your left hand, square your hips forward, and stand up, keeping the weight overhead and your right lat and scapula locked in place.
5. Fold back down to your starting position, reversing the motions.

Do it
2-5 reps per side; 1 set. If 2 reps are too difficult, decrease the weight. If you can do more than 5 reps, add some.

Progression
Beginner: Start in the standing position with no weight, and slowly fold yourself into the supine position. Progress to 2-5 pounds and do the full range of motion.
Intermediate: Use a 15-pound weight.
Advanced: Use 30-40 pounds and do fewer reps.



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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 .

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