Upper body pulling strength is a key component for developing the total athletic package. Squats, deadlifts, and presses will all benefit from an increase in upper body pulling strength. Having a strong back is an indispensable asset for anybody who plans to get into the backcountry.

3 sets:
10 Cat/Cows
10 Scap push-ups on all fours
10 Alternating thoracic bridge

5 sets: Barbell bent-over row x6 reps @20X2
Rest 90-seconds between sets

*Notes: Use a weight that feels like a 7-8/10 effort for all 5 sets
@20X2 refers to the tempo of the lift. When reading tempo, always start from the top of the lift. Ex. 2 seconds down, no time at the bottom, eXplode up, and a 2-second pause with the barbell touching your chest.

5 sets:
Strict pull-ups x sub max reps (2-3 reps short of failure)
Rest 60 seconds between sets

*Notes: Aim for sets of between 6-10 reps with 2-3 reps in reserve.
When doing pull-ups, make sure you’re working through a full range of motion. Put your ego aside and use assistance to achieve your desired reps.

4 sets:
12 reps per side, Single-arm DB row, no rest
60 seconds alternating kettlebell halos, rest 90 seconds


BTK Mountain Hunter Program

Posted by Adam Janke