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    Hi All,

    I was just wondering if anyone here has some advice for exercises to strengthen my back with the view to carrying a heavy backpack?

    I'm a fit person in general and I do quite a lot of running as well as frequent fast swimming and hiking.

    I have been training carrying a pack that weighs 22kg but after half a day of carrying it, I end up with some soreness in my back, particularly near the shoulders. I need to be able to build this strength up for a mountaineering trip abroad this winter.

    Cheers
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    Squats and deadlifts are your friends here.

    As far as the soreness in your shoulders, that's more like a result of the straps pulling them down, not so much your back.

    Squats, deadlifts and presses will make you stronger in general.
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    Most likely the straps aren't set up correctly (too loose) or you're hunching over rather than a general lack of strength.
 
 
 

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