The Best Strength Training Exercises For Mountaineers

Strength training has some phenomenal benefits for any mountaineers out there. But all too often, mountaineers are asking what the 'best' strength exercise are for them? So today, I share my list of favourites.

The Best Weightlifting
Exercises For Mountaineers

Every single mountaineer should be doing strength training in their weekly workouts.

It can:

1.  Reduce the risk of pain and injury for mountaineers
2. Improve movement efficiency (i.e. every step uses less energy)
3. Make elevation and carrying a heavy pack much easier
4. Give a huge confidence and mental strength boost

However, all too often, mountaineers fall short with this type of training.

Not through any fault of their own, but the majority of information out there around strength training for mountaineers is sub-par (at best).

And this leaves many mountaineers only getting a fraction of the potential benefits of this method of training.

So today, I share a shortlist of some of the best strength exercises a mountaineer can use in their workout routines. By no means is this list exhaustive, but it can give you a good database to draw from.  

*If you are not sure of any of these exercises, just put them into YouTube. 

**BB = barbell, DB = dumbbell, KB = kettlebell, WV = weight vest or pack

Lower Body Push Exercises

Lower body push exercises predominately target the quadriceps and a small amount of glutes. These are broken up into double and single legged exercises.

Double Leg

• Back Squat (BB)
• Front Squat (BB)
• Goblet Squat (DB or KB)
• Trap Bar Squat
• Leg Press

Single Leg

• Lunge Variations (BB, DB or WV)
• Step Up (BB, DB, WV)
• Pistol Squat Variations
• Skater Squat
• Prisoner Get Up (WV)
• Single Legged Leg Press

Lower Body Pull Exercises

Lower body pull exercises target the posterior chain (hamstrings and glute). These are also broken up into double and single legged exercises.

Double Leg:

• Deadlift (BB or Trap Bar)
• Romanian Deadlift (BB or DB)
• Sumo Deadlift (BB)
• Hip Thrust (BB or DB)
• Glute Bridge (BB or DB)
• Reverse Hyperextension
• Good Morning (BB)

Single Leg

• Single Leg Glute Bridge
• Single Leg Deadlift (BB or DB)
• Single Legged Leg Curl (Swissball or Slider)
• Single Leg Hip Thrust

Upper Body Push Exercises

Upper body pushing exercises are mainly aimed at the chest, shoulders and triceps. If wanted, these can be further broken up in to 'horizontal' and 'vertical' movements.

• Chest Press (BB or DB)
• Dips
• Push Up Variations
• Overhead Press Variations (BB or DB)

Upper Body Pull Exercises

Upper body pulling exercises are mainly aimed at the back and biceps. If wanted, these can be further broken up into 'horizontal' and 'vertical' movements.

• Pull Up/Chin Up Variations
• Row Variations (DB, BB or cable based)
• Pull Down (cable based)

Core Exercises For Mountaineers

There are a million and one core exercises a mountaineer can complete. These are some of my favourites.

• Deadbug Variations
• Side Plank Variations
• Pallof Press Variations
• Roll outs
• Bird Dog Variations
• Plank Variations

Plyometric Exercises For Mountaineers

Plyometric exercises can be beneficial for mountaineers. While power production isn't a high priority for most mountaineers, force absorption can be a good area to develop.

• Tall To Shorts (double and single leg)
• Altitude Landings (double and single leg)
• Pogo Hops (double and single leg)

Accessory Exercises

These are some smaller, more focused exercises a mountaineer might use in their warm up or rest periods. 

• Calf raises (straight and bent leg variations)
• Mini band march (hip flexor strength)
• Banded terminal knee extensions (knee stability)
• Mini band walks/monster walks (glute medius strength)
• Foot strength drills
• Hanging scapular retractions (scapular stability)
• W,y,t's (scapular stability)

Conditioning Exercises

These are some gym based conditioning exercises, a mountaineer might use at the end of a strength session

• Farmers/suitcase carry
• Sled push/pull
• Kettlebell swings/cleans
• Skipping
  
  

Exercises Mountaineers Should Avoid

There are a few strength exercises a mountaineer has absolutely zero need to do. They are a waste of your time:

• Crunches
• Sit ups
• Bicep curls
• Tricep extensions
• Burpees
• Box Jumps (if you have not worked on force absorption prior)

As you can see, there is a long list of fantastic strength exercises can use in their training. By no means is this an all inclusive list, but you should be able to use this list as a database for your strength training. So you can ensure you are doing the right strength exercises to help you on the mountain.

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