Gregory Goes There

If you’re like me, getting in shape tends to be a seasonal thing. Meaning, I’m more or less fresh of the couch before hurdling myself into each seasonal activity, whether it be skiing, backpacking or biking. Unfortunately, this method is not only painful, but also increases the risk for injury.

As I know I’m not the only with this approach, we decided to ask personal trainer, exercise physiologist and Jackson Hole local, Emily Kritzler, to offer some tips on how to avoid a painful re-entry into your favorite activity, which for most of us, involves carrying a backpack. The below exercises are tailored to strengthen key muscles, which will help improve your stamina and prevent injury while carrying a pack.

Step Ups:  This thigh burning exercise is going to give you the strength you need to tackle a steep descent or navigate a fierce scree field after a long day on the trail. The fit backpacker boasts not only muscle strength, but muscle endurance–this exercise will give you both.

Stand on a bench, chair, step or stool that is elevated 12-14 inches off the ground.  With your abdominals tight and shoulders back and relaxed, lunge your right leg behind you off of the step.  Sink into the lunge, keeping your left knee aligned over your right ankle.  Using the power of your quadriceps, bring your right leg back onto the bench. Repeat 15 times with your right leg, then switch to your left.  Do 3 sets of 15-20 repetitions on each leg.  The advanced backpacker can hold 5-10 pounds weights in each hand to increase the difficulty of the exercise.  This exercise strengthens quadriceps, glutes, hamstrings, and calves.

Shoulder T-Lifts: An extended journey into Yellowstone or the Blue Ridge Mountains often necessitates a heavy pack.  Being able to safely put your backpack on and take it off is paramount.  This shoulder strengthening exercise will help you lift your pack without injury.

Hold 1 3-5 lbs. weight in each hand (if no weights are available, water bottles or soup cans work wonderfully).  Stand tall with your abdominals tight and your shoulders back and relaxed.  With your palms down, lift both arms in front of you, perpendicular to your body.  Then, with palms still facing down, stretch your arms to the side so your body forms the letter “T.”  Return your arms to their sides and repeat.  Do 3 sets of 15 repetitions to strengthen your deltoid (shoulder) muscles.

Stability Ball Push-Ups: You want to enjoy every moment of your adventure.  This catch-all upper body strengthener means you will always have the energy to take the long way home.

Place both hands on a stability ball. Walk your feet back until you are balancing on your toes.  Keeping your abdominals tight, bend your elbows, and lower your chest to the ball.  Using the strength of your upper body, push yourself up back into your starting position.  Perform 3 sets of 5-7 repetitions.  This exercise strengths your chest, back, shoulders, biceps, and triceps.

The Plank: A strong core is like a good pair of hiking boots–you’d never want to leave home without it.  Powerful abdominal muscles support your lower back through the toughest of climbs and help you maintain your balance during impossibly slippery river crossings.  At the end of the day, a sturdy core is your best defense against injury.

Place both elbows on the floor, with your forearms extended in front of you and your hand flat on the floor.  Extend your legs behind you and balance on your toes.  Your body should be in a straight line.  Your back should be flat, and your abdominals should be pulled in tight.  Using the strength of your core, hold this position for 30 seconds.  Rest and repeat.  Work up to 3 45-second planks.

Photos by action sports photographer Greg Epstein