Hunters understand that successfully navigating the great outdoors during a hunt demands precision, skill, and physical resilience. Whether you’re trekking across rugged terrain, dragging game, or maintaining balance on uneven ground, hunting will put your endurance and strength to the test.
In order to help with this, you can incorporate specific exercises into your training routine that’ll help you prepare your body for the physical demands of your next hunt. We’ve listed out 12 essential exercises every hunter should know to enhance strength, stability, and endurance.
Planks
Hunting requires a rock-solid core for carrying gear and maintaining stability while aiming. Planks are the ultimate core exercise, engaging your abdominals, shoulders, back, and glutes. To perform a proper plank, hold yourself in a straight line from head to heels, keeping your core tight to prevent sagging. Start by holding the position for 30 seconds and gradually increase your time as your core strength improves. Stronger core muscles mean better posture for long hours of hiking and more stability when it matters most.
Russian Twists
Since balance is key for many hunters, they’ll need to have exceptional rotational strength. Russian twists are great for this as they strengthen your oblique muscles and improve your ability to twist and turn with precision. To do this exercise, sit on the ground and bend your knees up, taking your feet off the floor. You’ll then start to twist your torso from side to side. To add more challenge to this, you can hold a weight or medicine ball and move it back and forth. After doing these for a few weeks, you’ll be able to better achieve balance and enhance your aim under pressure.
Squats
Covering uneven ground and navigating steep climbs demands powerful legs. Squats build strength in your quadriceps, hamstrings, and glutes all at once, which is great since these muscles are crucial for helping you get through extended treks on tough terrains. Adding weights, such as dumbbells or a barbell, intensifies this exercise, further mimicking the conditions of carrying loaded gear. With improved leg strength, you can confidently pursue game over hills, through forests, and across streams.
Lunges
Hunters need to traverse rough landscapes and be agile and balanced enough to get through them quickly. Lunges are great for this since they can strengthen your legs while improving balance and coordination. They also mimic the motion of stepping up uneven ground, such as logs or rocky slopes. To perform the lunge correctly, step forward, lowering your back knee toward the ground while keeping your front knee above your ankle. Alternating legs ensures both sides of your body can handle the rigors of the hunt.
Push-Ups
Upper body strength is a must for hunters, as it aids them in tasks like handling firearms and setting up blinds. Push-ups are the go-to exercise for enhancing your chest, shoulders, and triceps while also engaging your core. By practicing different push-up variations, such as diamond push-ups or wide-grip push-ups, you can target specific muscles for a comprehensive strength routine. Mastering push-ups ensures that you’re ready for the physical demands of using and maneuvering equipment with ease.
Pull-Ups
Activities like climbing trees for a better vantage point or dragging a harvested animal test a hunter’s back and arm strength. Pull-ups are an exercise every hunter should know since they’re perfect for building muscle in your lats, biceps, and shoulders. By consistently incorporating pull-ups into your training, you’ll enhance your ability to overcome obstacles and carry heavy loads when needed. However, they’re not easy—if pull-ups feel too challenging at first, assisted variations or resistance bands can help you build the strength required to perform them unassisted.
Hiking
What better way to train for hunting than by simulating the conditions you’ll face in the field? Hiking strengthens your legs, improves cardiovascular endurance, and familiarizes you with carrying gear over uneven ground. Enhance your training by wearing a loaded backpack to mimic the weight you’d have with you during a hunt. This real-world preparation sharpens your body and mind, so grab your favorite men’s workout hat and get out there to take in all nature has to offer.
Interval Training
Hunting can be a calming pastime for many, but in an instant, it’ll involve bursts of intense activity. Interval training replicates such periods of exertion and recovery, boosting your cardiovascular health and endurance. This type of training alternates high-intensity exercises, like sprinting, with lower-intensity recovery periods, such as walking. With regular interval training, your body adapts to handle sudden changes in activity, ensuring you can act quickly on a hunt.
Stretching
Flexibility can make a significant difference when hunting. Stretching improves your range of motion, reduces the risk of injury, and alleviates muscle stiffness from long hours in the field. Incorporate dynamic stretches before your workouts or hunts, such as leg swings and arm circles, and use static stretches afterward to release tension in your muscles. On top of enhancing physical performance, stretching can also help with recovery, ensuring you’re ready for the next adventure.
Yoga
Successful hunters know that balance and mental focus are just as important as physical strength. While it might not be everyone’s first choice of exercise, yoga can be a powerful tool to enhance both of these concepts, so don’t overlook it. Many yoga poses can improve your body awareness and balance, while controlled breathing techniques sharpen your focus and reduce stress. A consistent yoga routine can also strengthen your core and improve flexibility, both of which are essential for navigating uneven terrain and maintaining steadiness during a shot.
Farmer’s Carries
Grip strength plays a fundamental role in a hunter’s ability to handle and aim weapons. Farmer’s carries are a simple yet effective exercise for improving grip, forearm, and shoulder strength. To perform this exercise, hold a heavy weight in each hand and walk a short distance while maintaining a straight posture. Start with manageable weights and progressively increase as your grip strengthens.
Hand Grips
If you’ve ever spent extended periods holding a rifle or drawing a bow, you’ll understand the importance of a strong grip. Hand grippers are convenient tools for performing hand grip exercises. All you have to do is grab it and squeeze as hard as you can. Doing these regularly will strengthen your forearms and fingers, providing better control and endurance. Whether you’re setting up camp or completing a clean, precise shot, a strong grip is a valuable asset for any hunter.
