Pack Strength Routine For Hikers

Today, I want to share a simple strength sequence a hiker can do with just a pack (or you can swap the pack for dumbbells if you prefer).

It covers:
​

• Hamstring, glute and shoulder strength 
• Abdominal endurance
• Ankle stability and balance
• Hip mobility

So, it covers quite a few bases!

This is how you do it:

The Workout

1. Single leg deadlift x 12-15 reps (each leg)
2. Half kneeling overhead press x 8-10 reps (each arm)
3. Pack loaded dead bug x 15 slow reps (each leg)
4. Frog stretch x 60 seconds

Complete this sequence 3-4 times with no rest in between exercises (your rest is the stretch).

You can use this as part of a longer strength workout (and do different exercises for the rest of the workout,) or it can be a quick, stand-alone session.

So, if you want something new to play around with, give this a go!

Yours in trekking,
​
Rowan

​==

The Exercises: 

1) Single Leg Deadlift

• Stand on one leg
• Keep shin relatively vertical (on leg which is on the floor)
• Push your hips back and slide the pack down your legs/shin
• Once you feed a 'tug' on your hamstrings, take a slight pause, and then go back to top
• Squeeze glutes tight as you come up

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*You should feel this mainly in your hamstrings (back of thighs) and glutes (bum).

2) Half Kneeling Overhead Press 

•  Start in half kneeling position
• Hold pack in the same side as the knee which is on the floor
• Brace core (avoid falling to side)
• Push straight above head and bring bicep next to ear
• Control on the way down

3) Pack Loaded Deadbug 

• Lie on back with legs up at 90 degrees
• Hold a pack straight above your shoulders
• Squeeze abs on and drive lower back into the floor (and make sure this doesn't arch up)
• Slowly lower one leg to the floor and then return to start position
• Alternate legs

*To make more difficult, you can add a pause at the bottom of each rep or lower the 'starting position' of the legs. 

4) Frog Stretch 

• Start on hands and knees
• Slowly move your knees outwards (you will start feeling a stretch through the hips)
• Lower to the forearms
• Lightly push the upper body down and push the hips back
• Take some big breaths in and out, each time you exhale gently ease a bit deeper into the stretch

Want to get
fit, strong and resilient
for your hiking adventures?

Check out
​The Online Summit Program