Benegas Brothers Expeditions

Working Your Core

The following article was written by Steve House (IFMGA-Certified Mountain Guide, Uphill Athlete co-founder, coach) for Benegas Brothers clients to understand the importance of training for their trips, and training the correct way.


Working Your Core

Whether you are gearing up for an Everest summit with Everest mountain guides Benegas Brothers Expeditions, or trying to perfect your winter ski conditioning, our partners at Uphill Athlete has created the perfect core strength workout for you. Remember that all full body movements originate with the core musculature. A strong core provides a solid base from which the big prime mover muscles of the limbs can do their job in athletic movements. If done correctly, these exercises are meant to build a high degree of general core strength that will be a base for more sport-specific movements.

The goal of this training is to build strength, not endurance. The idea is to hold the best, strictest form that you can manage regardless of how few repetitions you can do or how short your hold time is. Make all the movements slowly and with strict control. Quality is far more important than quantity.

You should shoot for four to eight repetitions of any exercise or hold any position for only a few seconds. Do this routine in circuit-style with 30 seconds between exercises. Add resistance whenever you can complete more than six perfect reps. Resistance can be added by using a weight vest, heavier shoes, ankle weights, or a heavier dumbbell. As you gain strength, drop the exercises that become easy and spend more time working on your weaker ones. Be guided by the principle of maintaining maximum core tension for the full exercise, and keep trying until you get them all perfect.


Core Strength Exercises Video:


We’re here to help prepare you for your planned trip, whether it be an expedition up Everest, Mera Peak, Bolivia, Mexico’s volcanoes or a custom-made trip. No matter how you choose to prepare for your trek or climb, remember that it is time well spent. Not only is it great for your health, but you’ll get more out of your experience with Benegas Brothers, and the mountains. Curious and want to learn more? Contact your local Salt Lake ski guides via Georgie @ [email protected]

Georgie Davenport
About the Author
Georgie began working with Damian and Willie in 2008, whilst also running an adventure travel company in Patagonia. Nowadays now runs BBE’s expedition planning and logistics, as well as Everest Base Camp, down to the finest detail, to ensure the highest safety standards possible and maximize chances of a successful summit. Georgie adores skiing and fly fishing, and lives in the Pyrenees’s Val D’Aran. She is a USA certified NREMT-Paramedic and AHA Basic Life Support Instructor. Languages spoken: English and fluent Spanish.