Backpacker – September 2019

SEPTEMBER/OCTOBER 2019

38 BACKPACKER.COM

PADDLE POWER

You train your legs for the trail, right? Now do the same for your upper body and make your

days on the water easier. Bonus: These exercises work the same muscles that help you

carry a heavy pack. By Jenessa Connor

Skill Set
BOOT CAMP

ADAM MOWERY

Choosing weights

When picking out dumbbells or a medicine

ball, select a weight that makes the last

few reps of each set feel challenging, but not

so hard that your form is compromised.

Experiment with diff erent weights until you

fi nd the right balance.

CUSTOMIZE

THE EXPERT

Pete McCall, M.S.,

C.S.C.S., is a master

trainer, author, and host of the All

About Fitness podcast.

Plank Row

Strengthen your core, back, and shoulders for stability and

increased pulling power.

Sets 3 | Reps 10 (each side)

1.Start on your hands and knees with a light- to medium-weight dumbbell

positioned under each hand.

2.Lift up into a plank position with the weights under your palms, keeping

your hips down and your back fl at. If it is too diffi cult to balance on one

hand from this position , tr y broadening your base by stepping your feet

farther apart.

3.Shift your weight to your right arm. Grasping the left dumbell and

without tilting your hips, pull it toward your left shoulder. Lower it with

control. Complete all reps before switching sides.

Rotating Uppercut

This boxing move works the upper body from a standing position,

simulating the strength and balance needed for portaging.

Sets 3 | Reps 12 (each side)

1.Standing with your feet hip -width apar t, hold a pair of medium -weight

dumbbells at your sides. Curl the weights until your arms are bent at 90

degrees and your palms face up. Keep your elbows in and close to your rib

cage. This is your starting position.

3.Pushing off the ball of your left foot, rotate toward the right as you lift

the dumbbell and drive your left elbow up to shoulder height. Keep the

angle of your elbow locked and perform the movement with control.

4.Lower your left arm as you rotate back to the starting position. Repeat

on the opposite side. Alternate sides until all reps are complete.

Rotating Medicine Ball V-Sit

This core exercise targets the obliques to

mimic the rotation of paddling.

Sets 3 | Reps 15 (each side)

1.Sitting on the fl oor or ground with your leg s

together and in front of you, hold a lightweight

medicine ball (or rock) in front of your chest.

2.Keep your back fl at and your chest up as you lean

back 45 degrees. B end your knees and lif t your leg s

so that your calves are parallel to the ground.

Balance on your glutes as you hold a V shape

between your torso and thighs.

3.Twist at the waist and move the medicine ball

toward your right hip. Touch the medicine ball to the

fl oor and return to the starting position. Repeat on

the opposite side. Continue in an alternating pattern

until all reps are complete.

IL

LU

ST

RA

TI

O

NS

B

Y^

PE

TE

R^

SU

CH

ES

KI