Munson Home Workouts: Backpack Strength Training

You don’t need fancy equipment to get in a good strength workout.

Munson Healthcare’s Exercise Specialist Ben Watson says everyday objects like backpacks can work just as well.

Suitcase Carry with Backpack

Take a backpack or other heavy object with a handle and hold it on one side.

Stand up straight, shoulders back, core engaged and slowly walk forward 10 to 20 feet.

Take a break and repeat holding the backpack on the opposite side.

The most important thing is to maintain proper position.

Complete 10 to 20 feet of walking while holding the weight on each side.

As you progress, increase the length of walking or the weight used. Never both at the same time.

Backpack Thrusts

This is a combination of a squat and overhead or shoulder press.

Start with in a standing position with the backpack at shoulder height.

Squat down to a comfortable depth, making sure your knees track over your toes.

Stand back up and press the backpack overhead.

Bring the backpack down to chest height as you lower into another squat.

With practice, the motion will become easier.

This is not only good for building stretch, but gets the heart rate up.

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