3 upper-body strength moves trail runners need

Trail runners know all about leg day. But if you’ve ever used your arms to scramble up a ridge, catch yourself on a downhill stumble or keep poles moving during a long technical climb, you know your upper body needs to pull its weight, too. Strong shoulders and arms help with momentum on a climb, and a stable core and back protect you on technical descents. When fatigue sets in late in a race, upper-body strength helps keep your posture upright and your form intact.

Here are three upper-body moves built with trail runners in mind—each with a way to make it easier or harder, depending on where you’re starting from.

Bear crawls

This move engages your shoulders, core and hips all at once—plus it trains co-ordination and reinforces joint stability under load.

Start on all fours with knees hovering just off the ground.
Crawl forward using the opposite hand and foot, keeping your body low and steady.
Go for 10–15 metres forward and back (or 20–30 seconds if you’re tight on space).

Beginner tweak: Hold a static bear position instead of crawling. To level up: Crawl uphill or add resistance with a weighted vest.

Half-kneeling single arm press

This move improves shoulder stability and core control, especially on uneven terrain. The half-kneeling position mimics the offset balance of trail running.

From a half-kneeling position (one knee down), press a dumbbell or kettlebell overhead with control.
Keep your ribs tucked and hips square.
Aim for 8–10 reps per arm. (Use a weight that feels challenging by the last 2 reps, but doesn’t compromise form.)

Beginner tweak: Use a light resistance band instead of a weight. To level up: Do it standing on one leg for extra balance and core challenge.

Reverse Tabletop Pulls

This one trains your posterior chain (back, glutes, triceps) and mimics a pulling motion without needing equipment. This is also a fantastic move for shoulder stability.

Sit on the floor with knees bent, feet flat, hands behind you (fingers pointing toward your heels).
Press through your hands and feet to lift your hips into a “tabletop” position—knees, hips, and shoulders in a straight line.
Squeeze your shoulder blades at the top, then lower your hips without fully resting on the ground. Go for 10-12 reps.

Beginner tweak: Hold the lifted position for 15–30 seconds instead of doing reps. To level up: Add alternating leg lifts at the top, or pause for 3 seconds on each rep before lowering.

These smart moves work your upper body in ways that translate directly to the terrain. Start with two rounds, two to three times a week.