7 Best Weight Training Exercises for Backpacking and Hiking – Sportskeeda

Hiking and backpacking are great ways to experience nature, but they can also provide an intense aerobic workout.

As you gain both weight and distance, the amount of work needed to cover ground becomes more taxing on your body, especially if you are hiking farther than anticipated or your pack is heavier.

In such a case, it’s important to incorporate some strengthening exercises into your routine before you head out. Strengthening exercises can help prevent injuries and improve performance when you’re on the trail.

Best Weight Training Exercises to Prepare for Hiking

Here are seven best weight training exercises to help you prepare for backpacking and hiking:

1) Goblet Squats

Goblet squats generally work the quads and glutes, but they also work the hamstrings and adductors, making them a great exercise for hiking. Increase the weight you use as you get stronger, or practice squatting on a BOSU ball to provide a challenge to your core and balance.

Here’s how you do it:

  • Stand with your feet slightly wider than shoulder width apart and your toes pointing around 5-10 degrees forward or outward. Your hips should also be rotated externally.
  • Raise a kettlebell or dumbbell to your chest.
  • Take a deep breath, and push your hips backwards, as if you were reaching for your butt back to sit on a chair.
  • Make sure your core is engaged, chest is lifted, and back is straight.

2) Weighted Step-up

Weighted step-ups are a great hiking exercise that works many muscles in your lower body simultaneously. It’s effective for strengthening your legs, making it a great cardiovascular workout as well.

To do weighted step-ups:

  • Stand in front of a knee-high or slightly shorter bench, plyometric box or step. Keep your arms at your sides, and relax.
  • Step up onto the box with your right foot, engaging your core and glutes. To propel your body upward, use your arms.
  • Bring your left leg up onto the box as well, allowing you to stand on top of it.
  • Return to your original position by stepping backwards with your right foot first, followed by your left.</…….

    Source: https://www.sportskeeda.com/health-and-fitness/7-best-weight-training-exercises-backpacking-hiking

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