Working out with a backpack – what is it all about?
First, not everyone has easy access to a fully stacked dumbbell and kettlebell rack, but virtually everyone owns a backpack. With a little creativity, everyone can turn it into an effective workout tool.
Working out with a backpack strongly resembles a sandbag training session. You can use a backpack as a load in functional exercises, to replace traditional dumbbells or take advantage of its dynamics, just as you would when exercising with kettlebells. A shifted center of gravity and the load which moves during the exercise make it more important to control and stabilize your movements.
The greatest advantage of a workout with a backpack is its easy accessibility – you can do it everywhere, easily adjusting the load to your individual physical capacity – the sky is the limit when it comes to the types of exercises you can perform.
How should you prepare for a backpack workout session?
In most cases, a typical schoolbag will be enough and virtually any backpack will do. When getting ready to exercise, pay attention to some practical aspects, though, as they can make your workout more comfortable. Any protruding elements, such as clasps, locks, buckles or straps can interfere with certain movements, get damaged or cause small but irritating injuries (abrasions or cuts). This is why “serious” trekking backpacks or traditional-style leather schoolbags will not necessarily be the best choice. More is less when it comes to exercise gear. A simple regular shaped backpack without superfluous accessories, made of a suitably durable material which ensures a secure grasp will do just fine.
What can be used as load? The answer is pretty straightforward – anything you can fit into the backpack. Dumbbells or plates, books, notebooks, drink bottles, the content of your clothes drawers – anything you have at your disposal.
Choose your load depending on your individual capacity – before you start working out, put the backpack on your bathroom scales to check how much it weights. Think about how you will easily change the load during your workout and arrange the content of the backpack so that no hard or protruding elements interfere with your exercise routine. This is why it is a good idea to load your workout backpack with a set of sand-filled PET bottles with various volumes, as well as a big blanket. If you know the weight of the bottles, you can quickly and precisely adjust your load, while the blanket will help to stabilize and secure the contents. You can also use it to relax on after a successful outdoor workout.
We do not think there is any need to remind you of such obvious facts as correct nutrition and hydration, a sporting outfit and careful warm-up?
10 sample backpack exercises
You can use your backpack to perform all kinds of exercises. We will focus on the most popular ones, which will be a great choice for both beginners and more experienced athletes. As usual, the number of repetitions and series depends on your capacity and training goals.
- Plank / Push-up
Classic exercises for those who have already mastered their versions without load. All you need to do is put the backpack on. The right technique is the key to effectiveness. When doing the plank, keep your shoulders over your elbows and remember to keep your back, abdomen and buttock muscles tight. When doing push-ups, make sure your elbows are correctly placed, usually between 15 and 45 degrees away from your torso.
To learn more about the correct technique for this exercise, read: “Yoga for a flat toned stomach: 4 easy asanas for everyone”.
- Squat
This is as easy as it gets. You can do a series of squats with your backpack on or in front of you, holding it at the level of your chest in a bearish embrace. Remember to keep a straight back!
- Deadlift
This classic exercise is performed by gripping the backpack with both of your hands close to its top seam or holding it across – depending on the dimensions and type of load. Again, remember to keep your back straight as you do the exercise. Focus especially on the quick movement as you straighten up. Avoid hitting the floor with the backpack.
- Swing
Use the deadlift technique with an addition of kettlebell workout dynamics. Hold the backpack near its top seam. Start by moving down with your back kept straight until the backpack rests between your feet. Then straighten back up with a strong explosive move, pushing the backpack strongly in front of you with your arms straight – so that the energy of the movement sends it to the level of your shoulders (Russian swing) or high above your head (American swing).
- Rowing
Hold the backpack with both hands. Stand with your feet slightly apart, bend forward at a 45-degree angle and keep your back straight. Keeping your buttocks, abdomen and back muscles tight, pull the backpack close to your abdomen. When doing the exercise, make sure you do not lift your shoulders towards your ears.
You can also do the exercise with one hand – in this case, lunge slightly as you bend forward and swing the backpack as you hold it near its top seam with the hand on the side of the trail leg.
- Russian twist
Sit down and slightly bend your legs, placing your heels (not your entire feet) on the floor. With your back straight, lean slightly to the back. Hold the backpack with both hands. By twisting your torso, move the backpack from one side of your hips to the other. Try not to touch the floor with the backpack. Maintain the correct position and keep your back and abdominal muscles tense.
- V-Ups
Lie flat on your back. Straighten your arms and hold the backpack above your head. Then lift your legs to a vertical position and place the backpack between your feet. Using your legs, place the backpack on the floor. Return to the starting position by moving the backpack with your legs towards your straight arms.
- Arm bends
Hold the backpack with both hands and stand with your elbows straight. Keep your back straight as you bend your elbows pulling the backpack towards your chest. Then slowly straighten your elbows moving the backpack downwards. Keep your body position stable and control your movement – perform the exercise with a fluid motion, without jerking or rocking your body.
- Arm lifts
Hold the backpack tight with your both hands near its top seam. Lift it with a fluid movement, guiding the load along your torso, close to your chest, until your elbows are above the line of your shoulders. Keep your back muscles tense and try not to accentuate the elbow movement – bring the movement out from your shoulders.
- Clean & press
A classic sequence of movements familiar to those who work out with barbells or kettlebells. It consists of deadlift combined with pressing weights above your head – the sequence of movements should be performed dynamically, taking advantage of the body’s explosive energy. Stand with your feet slightly apart, place the backpack in front of you, between your feet. Holding your backpack at the top, lift it as you dynamically stand up, so that the energy of the movement is enough to hoist the load to the level of your shoulders. Finish the sequence by raising the backpack above your head. You can do the exercise using one or both hands, depending on the size and weight of your backpack.
Sample Set of Exercise from a Trainer
This training routine includes exercises to be performed in “super series”. Do 3 consecutive exercises in a single series and only rest after you complete all three. Repeat each super series three times. Do not forget to warm up and cool down after the workout. Adjust the load to your capacity and specific super series – in the first series (exercise 1A, 1B, 1C) the load should be heaviest, in the second (exercise 2A, 2B, 2C) it should be somewhat smaller and in the final series (exercise 3A, 3B, 3C) the backpack should be lightest (but the load should still be a challenge).
1A. Deadlift – Repeat 10 times
1B. Squats with the backpack at the front – Repeat 15 times
1C. Rowing – Repat 12 times
2A. Clean & press
2B. Swing
2C. V-Ups
3A. Arm bends
3B. Arm lifts
3C. Plank (60 seconds)
We wish you many successful and effective workouts!
Working out with a backpack will be especially beneficial before you go hiking in the mountains. To find out more, read: “Warm-up From a Trainer Before a Trip to the Mountains”.