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Fitness Special—Hike Forever: The Exercises

Use these proven exercises to get in the best hiking shape of your life.

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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