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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


Chins/Negative Chins
No single move provides as much upper-body strength as this exercise. Strong arms are vital for class IV (and up) scrambling and for transferring weight onto hiking poles (and off of stiff joints).

How
Grip a chin-up bar with hands shoulder-width apart. Use either an over- or underhand grip, but be sure to mix it up. From a fully extended hanging position, pull your chin above the bar. Lower your body back to starting position.

Do it
Until you can't do any more, twice

Progression
Beginner: Start with negative chins. Stand on a chair to get your chin above the bar; lower on an 8-count.
Intermediate: Max out on chin-ups; switch to negative chins until your muscles quit.
Advanced: Do chin-ups with a weighted pack.



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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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