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Please rest your feet. Training your upper body is one of the most overlooked ways to improve backpacking. Spending some training time on your arms and core can bring serious benefits to balance, power and comfort in more demanding terrain. Perform these upper body exercises twice a week for backpackers and perform HIIT aerobic exercises like burpees to build massless muscle strength.
Diagonal crunch
Diagonal crunches quickly simulate balancing movements on moving rocks and logs. Hold the weight with one hand, support your hips with the other hand, and stand with your feet separated by shoulder width. Bend the center and lower the weight along the sides. Reverse the bottom movement and put your weight around your knees. Do not move it back and forth, just move it left and right. Run 3 sets of 10 sets on each side, using weights that are heavy enough to do what you need, while still controlling your movements.
Deadlift
Deadlift is a large complex exercise that moves all the muscles in the back half of the body. Strong back muscles mean heavier load and longer backcountry days that put less strain on your back. First, spread your legs across your shoulders, bend your knees slightly, and straighten them back. Grab the weight and slowly lift it off the floor to straighten your knees and keep your spine straight. Lift until you stand up, pull back your shoulder blades slightly, and carefully return them to the floor. Start with 3 sets of 10 with weights that push you to the brink of final rep failure.
Wood chop
Wood chops are another great diagonal exercise that works on your back and shoulders. Set the cable machine with the single handle attachment in the highest position. Turn 45 degrees away from the machine and hold the handle with both hands. Pull down and twist the core until the handle is on the other side of your body. Reverse the movement and do 3 sets of 10 on each side. Not only does this help maintain balance, but it also simulates the wearing of a backpack, reducing the stress of repeatedly lifting the pack. If you don’t have a cable machine, you can also use the free weights to move around. With weights that can be controlled throughout the movement, 3 sets of 10 iterations are performed.
Ab wheel rollout
Abwheel rollouts are one of the best exercises for overall core strength. Arch your back, place your hands on the wheels and start at your knees. Slowly lower your body and keep your arms straight until you are an inch off the ground or as far forward as your muscles allow. When rolling out, stretch your body slowly and straighten it completely. Reverse the movement of the lower part and bend the abdominal muscles when rolling back to the starting position. If your back begins to hurt, stop exercising and return to a neutral spine. Do 3 sets of 10 sets with minimal breaks between sets. The advantage of working statically (slowly and purposefully) on the abdominal muscles is that you have more control over your torso. This works well on steep or rocky terrain. Being able to quickly readjust your center of gravity can save you from potentially dangerous situations.
Dip
Dip moves your chest and triceps, makes you feel more stable on hiking poles, relieves some pressure from your feet, and helps you with rugged terrain and steep slopes. Start with a dip machine or bar with your arms straight, your arms down, and your legs hanging. Bend your arms to 90 degrees, lower your body, straighten it, and push it up. If you don’t have a machine available, use two benches to put your feet on one and your hands on the other. Take your feet off the bench to make exercise easier. Run 3 sets of 10.
More Fitness Tips for Backpackers
The best way to build a fitness foundation for hiking: Hiking. However, spending time off-trail workouts makes you go faster, feel more comfortable, and less injured in the backcountry.
First published in June 2018.Last updated: January 2022
