Work­out

Men's Fitness - - Features -

1 BAR­BELL SQUAT

This ex­er­cise is great for de­vel­op­ing strength in your quads, glutes and core, which are es­sen­tial when car­ry­ing a load up a moun­tain. In the ab­sence of any ex­ter­nal load, do pis­tol squats (also known as sin­gle­leg squats, where your free leg is out in front of you).

2 BAR­BELL LUNGE

This ex­er­cise chal­lenges your sense of bal­ance, which is use­ful when walk­ing over un­even ter­rain car­ry­ing a heavy back­pack. You can in­crease the dif­fi­culty by car­ry­ing the weight over­head or car­ry­ing a sand­bag over one shoul­der.

3 BI­CY­CLES

Do this to train for the in­creased torque that you ex­pe­ri­ence when walk­ing with a back­pack. Sit on the floor with your knees bent and bring one knee up to meet your op­po­site el­bow. Do the same on the other side to do one rep. Aim to com­plete 30 reps.

4 SCAPULAR PRESS-UP

This ex­er­cise de­vel­ops sta­bil­ity in your shoul­ders. With­out bend­ing your arms at the el­bow, squeeze your shoul­der blades to­gether then move them apart. Do at least 15 reps.

5 UP­RIGHT ROW

This will de­velop up­per back strength. Stand up straight and hold a bar with an over­hand grip. Lead­ing with your el­bows, raise the bar in front of you to the top of your chest, then lower it to the start. To progress, try a snatch-grip high pull, which will also de­velop ham­string strength.

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