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The Team got started from Refugio Paine Grande at 9:30. The weather was cool and windy for the first two hours as we hiked to Campamento Italiano at the base of the French Valley. We ditched packs and grabbed a light lunch and water, then headed up to the British viewpoint. The views of the Horns, Sharks Fin, and surrounding peaks were worth the side hike. A quick descent down to grab packs and a 30-minute walk to the French Domes wrapped up the day. The skies have been grey and the rain has held off until after getting to camp each day so fingers crossed for two more days of hiking. 

RMI Guide Mike King

By Geoff Schellens

Climbing big mountains is all about cardio, endurance, and strong legs, right? Wrong. While these are important areas to focus on during training, our core is easily overlooked. Our core connects our upper and lower body and is a vital part of stabilization when climbing. Carrying heavy packs on our backs, moving through uneven terrain, avoiding injury and maximizing efficiency are just a few examples of the need for a strong core. Below are five exercises for climbers that encompass our entire core: specifically the transversus abdominus (the cylinder providing stability) not just our rectus abdominus (that sexy six pack). Do these exercises slowly and with proper technique; please don’t risk injury forcing another rep. I recommend doing this routine two to three times a week and bumping up to four to five times a week after a month or more.

First, identify your core muscles and engage these. Lie down on your back and place your fingers 1 inch from the rim of your pelvic bone in towards your center. Push those muscles upwards. Those are your stabilizing core muscles.

Plank and Side Plank: Hold a push-up position with toes on the ground, legs together or shoulder-width apart, and hands on the floor directly under your shoulders. Engage your core and hold it. It is called “plank” for a reason; don’t let your back or hips droop or your butt rise up. At some point you will probably start shaking and it will become exponentially more difficult: hold it just a little longer. I keep a stopwatch on the floor in front of my face and try to hold the plank position 10 seconds longer each time. Keep your face relaxed with calm breathing. You can build up to forearm plank (instead of on your hands). Side plank is the same but rotate your body 90 degrees so you are facing the wall (or mirror). Remain lifted on one straight arm and the outside of the same foot. Keep your hips high: most likely you will droop towards the floor. If at first it is too difficult to keep your hips up with your legs straight, bend to your knee the leg closest to the floor. Don’t forget to get both sides.

Wood Chop: This is a great one for strengthening many of the smaller muscles in your core including some in the lower back. Start with a small weight (i.e. a full Nalgene water bottle), you can add weight later after you build technique. Stand with your feet shoulder-width apart and the weight about six inches to the left of your left foot. In a controlled movement, lift the weight with both hands across your body ending with out-stretched arms high above your right shoulder. Control the weight back to the starting point and repeat. I go for 25 reps on each side and add weight after a few weeks.

Russian Twist: Sit on your butt with knees bent, feet hovering a few inches off the ground, and a straight back angled slightly away from your knees. Again start with a light weight and add more later. Hold your weight, a Nalgene or a small medicine ball, with both hands and in a controlled movement twist your torso to touch the weight to the floor on your left side then slowly twist to touch the weight to the floor on your right side. Start with reps of 25 and go from there.

Toe Touches: Lie on your back. With your legs together, lift them straight up, feet flat as if trying to stand on the ceiling. Take your two peace sign fingers together and cross your left fingers to the outside of your right foot. Come back to center, then cross your right fingers to the outside of your left foot. Keep moving back and forth with control. Start with 15 reps/side. The goal is to keep your shoulders off the floor and your legs & feet stationary.

Bicycle: Start with your back flat on the ground knees at 90 degrees above your hips and feet in the air. Your hands will be behind your head with elbows pointing to the sides. Extend your left leg out so the foot is about six inches off the ground and bring your left elbow to your right knee. Again don’t strain yourself: this is a slow and controlled, twisting crunch. Now bicycle your right foot out and bring your left knee up as you crunch your right elbow to this knee. The goal is to bring your elbow to your knee (not vice versa). Start with 20 reps and add more as you go.

These are five of my favorite core exercises that are easy to do anywhere. Hope you enjoy!

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Geoff Schellens is a senior guide for RMI Expeditions, guiding trips around the world. He has extensive experience on Mt. Rainier, in Alaska, the Himalaya, and Antarctica. Geoff is also an AMGA certified Rock Guide. He lives in Bozeman, MT.  

Yesterday was a day that the Team won’t forget for some time. We got a 5:30 am wake up to pack while rain showered down on our tents at Perros Camp. By the time we set off uphill at 7:10 the rain had tapered off but the muddy trail would remain for the next few hours. The group weaved its way through roots and rocks trying to stay out of the calf deep mud.

As we got above tree line the sun had started to illuminate the fresh snow covered peaks above. The clouds stayed high allowing great views of the days previous terrain and the many glaciers surrounding John Gartner Pass. The 1968’ of elevation to the pass consisted of rock trails and snow melt streams. Arriving in the pass at 3840’ the warm up was over and the day’s work was just beginning.

The first part of the descent from the pass was 2,560’ straight down. The trail, if you could call it that is best summed up as a cruel game of chutes and ladders. People use the roots, rocks, trees, ropes and black iron plumbing pipe as handrails. Picking your way down and being cautious to not trip or tumble. With tired legs and a bit of mental fatigue we pulled into Paso Camp.

From Paso Camp at 1280’ we hadmore chutes and ladders terrain that eventually dropped us to Refugio Grey at 500’. To get there we had three impressive suspension bridges that spanned 300’ deep canyons. Along the way we enjoyed spectacular views of the Grey glacier which is one of the arms making up the Southern Patagonia ice sheet. We didn’t all get to camp at the same time, but arrived safe nonetheless to a hot dinner, drinks, showers and a comfy bed.

Aside from sore feet, knees and a few blisters the Team is doing well and enjoying a rainy rest day at Refugio Grey. Boat repairs are keeping us from a Grey glacier tour but there is hope for a kayak tour later this afternoon if the wind dies down.

Apologies for the delay in dispatches, we had poor signal at our last camp and yesterday were busy experiencing this adventure and tough day to concern ourselves with the internet. A huge shout out to Fernando and Francisca our Chilean guides for their professionalism, local knowledge and camaraderie during this trip so far.

RMI Guide Mike King

We got a casual start from Lago Dickson this morning around 11:15. The hike was about 5.5 hours and the Los Perros camp is in a colder and more humid area. So instead of rushing there we hung out this morning. The hike took us mostly through a dense forest and along side some beautiful glacial rivers with narrow canyons and a nice waterfall view at lunch. Shortly afterwards we began climbing a lateral moraine and got some nice views of the Perros glacier and surrounding peaks. There has not been much direct sunlight this trip and there also has not been much rain. The overcast skies have not made for the best pictures but the temperatures are good for hiking and everyone is enjoying the beautiful scenery.

Tomorrow we head up through John Gardner Pass, the highest point of the trek at 1200 meters.

After many days of carrying loads up hill, we are finally at high camp, poised to make an attempt on the summit. Tonight will be our first of two nights spent at 19,600 feet, but it is unlikely many of us will sleep tonight. This will be due as much to nerves and apprehension as to the altitude. Regardless of whether sleep comes tonight, we will all rise early and begin the slow, steady march towards the top of Aconcagua at 22,842 feet early tomorrow morning, before the first light of dawn is on the horizon. It seems the mountain and weather gods have seen fit to push the worst of the winds farther out into the forecast, lucky for us. It will still be cold and it will still be hard, but this group of climbers just might have the right amount of grit to pull it off.

RMI Guide Nick Scott

On The Map

Due to an unfavorable weather forecast we have made the decision to alter our regular schedule. Instead of carrying to Camp 3 today, the guide team decided to rest at Camp 2 and move up to High Camp tomorrow. This advances our itinerary by one day and pushes up our summit attempt to Monday the 3rd. After carefully studying the weather and consulting with the locals who know Aconcagua’s weather patterns best, the guides and climbers believe that this decision provides us with our best window for a summit attempt. Everyone is feeling strong and has been acclimatizing well. We will give it our best efforts and hope that the winds hold off just long enough to make it to the top.

RMI Guide Nick Scott

On The Map

After many days of walking uphill, we finally turned ourselves downward towards basecamp. The mountain however, did not seemed pleased about our decision. We woke up this morning to raging winds that made taking down the tents and packing for the descent more of a chore than necessary. It seems the storm we were avoiding by advancing our itinerary had arrived. The winds howled at our backs the entire way back to basecamp. Despite the trouble from the weather, we made the trip back to the comforts of Plaza Argentina. A trip that took eight days to go up, we completed in just seven hours on the way down. Everyone was happy to be back in solid structures where the wind couldn’t bother us and to have ample oxygen to fill our lungs with. Just two more days and we will be back in Mendoza. We are so close to civilization we can taste it!

RMI Guide Nick Scott

On The Map

The team has made it back to civilization! We are once again in Mendoza and have celebrated our success on Aconcagua with one final team dinner and trip to one of Mendoza’s famous gelato shops. It’s hard to believe our expedition is over, but not one of us is sad to have access to a shower again. It was a great expedition this year and all of the climbers put forth their very best effort to get up and down the mountain safely. Cheers to an amazing team!

RMI Guide Nick Scott

We concluded our nine day trek through Torres del Paine National Park with an 6 am start to get up to the Towers of Paine before the crowds arrived. The hike was 12 miles round trip with 3,900’ of elevation gain. Once at the towers we had cold wind, mostly clear skies for some good pictures. We saw a condor soaring around the cirque, we saw social media influencers doing acrobatic yoga, we saw someone fall into the glacial lake from trying to pose like an influencer and most of all we capped off a great trip with a nice brisk hike. The trio self named the “base layer boys” lead the charge up with our Chilean guide Fernando and once back at the hostel we packed up and are now back in Puerto Natales for the night. A few hour drive to Punta Arenas tomorrow morning and this fun trip will be done. We laughed a lot, ate great food, took lots of pictures and have some sore legs and feet. Guess that’s the price you pay to be in such an amazing location. We are going to celebrate with one last pizza dinner before the group disperses tomorrow.  Thanks for following along.

RMI Guide Mike King