Trek Grade
Moderate
Highest Altitude
15994 ft
Base Camp
Jammu Pani
Best Time
May, June, Sept to mid-oct
Bara Bhangal Trek
Bara Bhangal is an isolated village on the route that lies between Kullu Valley and Dharamshala in the Western Himalayan region—Bara Bhangal trail, which is in the Dhauladhar range and connects Kullu and Kangra valleys. The trek is challenging, so it must be attempted by experienced trekkers. The trek is filled with picturesque Himalayan landscapes involving green meadows, beautiful wildflowers near campsites, gushing streams, rapids, glaciers, and moraines. On this trek, the trekker would be catching sight of Pir Panjal along with the Dhauladhar range. Bara Bhangal Trek is also known by another name, which is Shepherd’s Trek. This trek is for adventure seekers who want to experience the thrill and nature, as it offers Bara Shingri and Indrasan glaciers.
Trek Cost
- Stay will be on a twin-sharing basis in tents
- + 280 Trek Insurance (Mandatory)
- Discount Policy
- Transport Optional ( INR - 1,600 extra )
Pickup time
Fix Diparture Dates
Bara Bhangal Trek Videos
Videos by experts watch these videos to prepare well for a Successful Trek
Want To Trek Like Pro?
Check out the following videos if you want to trek like a pro trekker and improve your skills. These videos contain helpful tips, tricks, and techniques to help you trek like a pro. Whether you’re a beginner or an experienced trekker, these videos can provide valuable insights to enhance your trekking experience. So, watch the videos below by Trekup India experts to take your trekking skills to the next level.
Know Everything About Acute Mountain Sickness
Acute Mountain Sickness is a medical condition that can occur when individuals travel to high altitudes, typically above 8,000 feet. It is caused by the decrease in air pressure and oxygen levels in the air as altitude increases. Symptoms of Acute Mountain Sickness may include headache, nausea, vomiting, dizziness, and difficulty sleeping. To avoid Acute Mountain Sickness, it is important to gradually adjust to high altitudes and seek medical attention if symptoms worsen. To learn more about this condition, check out the videos by Trekup India.
Day Wise Detailed Itinerary of Bara Bhangal Trek
Day 1: Manali to Sangchar by Road, Sangchar to Jammu Pani by Trek
- Stay – Overnight stay at the campsite.
- Meal – Dinner
- Distance – Manali to Sangchar by Road (30 km), Sangchar to Jammu Pani by Trek (3 km)
- Time Taken – Manali to Sangchar by Road (approx. 1 hr), Sangchar to Jammu Pani by Trek (approx. 4 hrs)
- Altitude – Manali (6730 ft / 2050 mtr), Sangchar (7690 ft / 2340 mtr), Jammu Pani (9840 ft / 3000 mtr)
- Altitude Difference – Manali to Sangchar (960 ft / 290 mtr), Sangchar to Jammu Pani (2150 ft / 660 mtr)
- Trek Grade – Gradual
The trekkers would begin their journey with a short drive followed by trekking. The short drive would be through the scenic mountains of Himachal Pradesh. Once they have reached the village of Sangchar, the trekker would then begin the trek, which would first be through the zig-zag trail. As we walk ahead, you start seeing the peaks of the Pir Panjal range, and the trek is relatively easy. On the trail ahead, the trekker would be spellbound by colorful flowers like Anemones and Geraniums, followed by tall green grasses and dense bushes. This also indicates that they are close to the Jammu Pani campsite and would start seeing oak trees on one side and thick bushes on the other. After the day’s trek, the trekkers would sleep at night in tents.
Day 2: Jammu Paani to Pani Dhar by Trek
- Stay – Overnight stay at the campsite.
- Meal – Breakfast, Lunch and Dinner
- Distance – 5 km
- Time Taken – approx. 6 hrs
- Altitude – Jammu Pani (9840 ft / 3000 mtr)
- Trek Grade – Gradual
On the second day of the trek, the trekker would begin with a warm breakfast. In the morning, the Trekup India team will prepare them with basic exercises for the trek ahead. Today, the trekker would walk a little more distance than the previous day, and the trail would lead through Meaheli Thatch, surrounded by dense oak trees and lush green meadows. The trail would begin with an uphill climb first, and then later, it would be downhill. Once they reach the Pani Dhar campsite, after the tiring trek, the trekkers would sleep early.
Day 3: Pani Dhar to Riyali Thatch by Trek
- Stay – Overnight stay at the campsite.
- Meal – Breakfast, Lunch and Dinner
- Distance – 4 km
- Time Taken – approx. 4 hrs
- Altitude – Riyali Thatch (11,965 ft / 3647 mtr)
- Trek Grade – Gradual to Moderate
The trekkers would begin the day with hot tea and the vast grasslands spreading across. The trekkers would climb uphill, leaving Pani Dhar behind; they would start seeing the Rocky Mountains with a roaring river flowing below and lush green meadows around. As the trekkers close to Riyali Thatch, they would start seeing vibrant flowers. The trekkers could rest or explore the nearby area before sleeping.
Day 4: Riyali Thatch to Saghor (also known as Kalihani Pass Base) by Trek
- Stay – Overnight stay at the campsite.
- Meal – Breakfast, Lunch, and Dinner Distance – 9 km
- Time Taken – approx. 11 hrs
- Altitude – Riyali Thatch (11,965 ft / 3647 mtr), Saghor (13,123 ft / 4000 mtr)
- Altitude Difference –1158 ft / 353 mtr
- Trek Grade – Moderate to Difficult
Today’s trek will be difficult, as the trekker begins the trek from Riyali Thatch, and it will be a downhill climb. As the trekkers walk ahead, they first reach the snow bridge over a stream from Kalihani Glacier. From the snow bridge onwards, the trail would be uphill till they reach the ridge, and the trekkers would start seeing dense green grasslands, which will be followed by bushes and varied colored flowers that are dotted against the hill. Further on the trail, the trekker would start seeing juniper trees, which lie below the ridge, and from there, the trail becomes zig-zag. Soon, the trekker would reach Saghor campsite, also Kalihani Pass basecamp. After a tiring day, the trekker would sleep at night with majestic views of Indrasan peaks and Deo Tibba.
Day 5: Saghor (Kalihani Pass Base) to Devi Ki Marhi via Kalihani Pass by Trek
- Stay – Overnight stay at the campsite.
- Meal – Breakfast, Lunch and Dinner
- Distance – 7 km
- Time Taken – approx. 8 hrs
- Altitude – Saghor (13,123 ft / 4000 mtr), Kalihani Pass (15,748 ft / 4800 mtr), Devi Ki Marhi (12,630 ft / 3850 mtr)
- Altitude Difference – Saghor to Kalihani Pass (2625 ft / 800 mtr), Kalihani Pass to Devi Ki Marhi (3118 ft / 950 mtr)
- Trek Grade – Moderate to Difficult
The trail would be followed by a snow-covered trail through the moraine, and it would be an uphill climb through scree. After walking for a few hours, the trekker would reach a waterfall, which marks a steep uphill climb. On the trail ahead, the trekker would start seeing Mount Deo Tibba and Indrasan, along with other peaks of the Pir Panjal range. Climbing through the snow makes it difficult before finally reaching Kalihani Pass. As the trekker reaches Kalihani Pass, they will start seeing the Bara Bhangal region and Pir Panjal range. The trail would come across glaciers and four alpine lakes; the trekker would then walk along the Kalihani nallah on the moraine field before they reach Devi Ki Marhi campsite.
Day 6: Devi Ki Marhi to Dal Marhi by Trek
- Stay – Overnight stay at the campsite.
- Meal – Breakfast, Lunch and Dinner
- Distance – 5 km
- Time Taken – approx. 6 hrs
- Altitude – Devi Ki Marhi (12,630 ft / 3850 mtr), Dal Marhi (12,795 ft / 3900 mtr)
- Altitude Difference – 165 ft / 50 mtr
- Trek Grade – Gradual to Moderate
On the trek today, the trekker will walk across Kalihani Nullah, and from Kalihani Nullah, the trek will be downhill. On the trail ahead, the trekker will catch sight of oak and birch forests; the trail will be plain with some up and downhill climbs. As the trekker walks on the trail, they pass through a few streams, which later join the main Kalihani Nala. There is a steep uphill climb before the trekker reaches the Dal Marhi campsite.
Day 7: Dal Marhi to Bara Bhangal by Trek
- Stay – Overnight stay at the campsite.
- Meal – Breakfast, Lunch and Dinner
- Distance – 5 km
- Time Taken – approx. 6 hrs
- Altitude – Dal Marhi (12,795 ft / 3900 mtr), Bara Bhangal (9514 ft / 2900 mtr)
- Altitude Difference – 3281 ft / 1000 mtr
- Trek Grade – Gradual to Moderate
Today, the trekker would be reaching the place for which they came on this trek; the trail would begin with a short uphill climb. After that, the trek trekker would climb down the trail along the Ravi River. As the trekkers walk on the trail, they will come across a tree line of rhododendrons, birch, and pine forests. Bara Bhangal is a beautiful remote village where the trekker can see the fields of corn, rajma, and cannabis. As they reach the Bara Bhangal campsite, the trekker will be welcomed by a warm and delicious dinner.
Day 8: Bara Bhangal to Mardh by Trek
- Stay – Overnight stay at the campsite.
- Meal – Breakfast, Lunch and Dinner
- Distance – 5 km
- Time Taken – approx. 5 hrs
- Altitude – Bara Bhangal (9514 ft / 2900 mtr), March (12,566 ft / 3830 mtr)
- Altitude Difference – 3052 ft / 930 mtr
- Trek Grade – Gradual to Moderate
The trekkers would begin the morning with warm tea and a picturesque view in front of their eyes. As the trekkers begin the trek, they would first reach the next big pass, Thamsar. On the trail ahead, the trekker would be met by pine, deodar, and birch forests, along with a few streams on the way. After walking a little while, the trekker soon reached Mardh campsite near Thamsar glacier.
Day 9: Mardh to Plachak via Thamsar Pass, Plachak to Bir Billing by Trek, Bir Billing to Dharamshala by Road
- Stay – None
- Meal – Breakfast
- Distance – Mardh to Bir Billing by Trek (8 km), Bir Billing to Dharamshala by Road (64 km)
- Time Taken – Mardh to Bir Billing by Trek (approx. 8 hrs), Bir Billing to Dharamshala by Road (approx. 2 hrs)
- Altitude – Mardh (12,566 ft / 3830 mtr), Thamsar Pass (15,994 ft / 4875 mtr), Plachak (8927 ft / 2721 mtr), Bir Billing (7874 ft / 2400 mtr), Dharamshala (4780 ft / 1457 mtr)
- Altitude Difference – Mardh to Thamsar Pass (3428 ft / 1045 mtr), Thamsar Pass to Plachak (7067 ft / 2154 mtr), Plachak to Bir Billing (1053 ft / 321 mtr), Bir Billing to Dharamshala (3094 ft / 943 mtr)
- Trek Grade – Gradual to Moderate
This day marks the last day of their journey and trek; the trekker would walk steeply uphill through the moraine, scree, and glacier. As the trekker begins, they see a small lake below; the next thing they see is the lush Kangra valley. Soon, the trail would be downhill till they reached the Plachak campsite, and they would be seeing the tree line. Beyond the campsite, the trail would be flat and easy, through the pine forest with various mountains and streams. The valley widens, offering stunning views of the Kangra Valley; the trekker would finally reach Bir Billing. Bir Billing would be the last trekking stop, and from there, the trekkers would be driving towards Dharamshala, the dropping point. From there on, the trekkers would be on their own to either proceed to their homes or explore nearby places.
Day 10: Buffer Day
Due to unavoidable circumstances, this day is added if the trekker cannot cross the pass or proceed on any other day. This could be because of bad weather conditions or government restrictions; the trekker must pay an additional Rs 4500 + GST.
Bara Bhangal Trek Route Map
We’ve prepared a comprehensive Trek Route Map for your upcoming adventure to Bara Bhangal Trek, which outlines the entire journey including all stops and trails. This map provides detailed information on the terrain, distance between points of interest, and estimated travel time to help ensure a safe and enjoyable trek. We’ve carefully curated the map to ensure that you have all the necessary information at your fingertips. Please take a moment to review it thoroughly, and don’t hesitate to reach out if you have any questions or concerns.
Bara Bhangal Trek Altitude Chart
The Trek Altitude Chart is a useful tool for Trekkers to monitor their altitude changes during their rides, allowing them to plan their routes more efficiently and track their progress over time. This Bara Bhangal Trek chart is beneficial for both casual and experienced Trekkers, helping them make the most out of their Trek experience.
Trek Cost Inclusions
- Stay: 8 Nights of tented accommodation at respective campsites of Trekup India on a sharing basis.
- Meals: Trekup India provided cooked meals during the trek, starting with Dinner on Day 01 to Breakfast on day 10 (Meals are simple, nutritious, and vegetarian and non-repeated meals)
- Transport: Manali to Sangchar and Bir Billing to Dharamshala on sharing vehicle.
- Trek Insurance (Optional): Trekup India recommends that all trekkers consider getting trek insurance. This is optional, but highly recommended. Trek insurance covers unexpected events that may occur during your trek. The cost of the insurance starts from INR 210. Please read more about what is included in the coverage and why it is mandatory on treks.
- Trek Equipment: Sleeping bag, Sleeping tents, Kitchen tent, Dining tent, Toilet Tent.
- Amenities: All utensils, sleeping mattresses (Black foam mats), Crampons, and Gaiters for snow.
- Health & Safety: First Aid Box, Oxygen Cylinders, Stretchers, Oxi meters, BP Machines, health.
- Permits: Forest Permits and Camping Permission Fee
- Trek Crew: High Altitude Chef, Helpers, Trek Leader & Guides, and other support teams.
- Potters & Mules: Potters and Mules are to carry all trekking equipment, ration, and vegetables.
Trek Cost Exclusions
- GST 5% (it is Mandatory)
- Any Meals/accommodation beside the itinerary or not mentioned in the program.
- Any Bus / Airfare to/from trek start/end point
- Personal Medical expenses do carry your medication.
- Any personal services such as Laundry, phone calls, liquors, mineral water, etc.
- Any still / video camera fee
- Any Entrance fee Monuments, Monasteries, Museums, Temples – Pay directly on the spot.
- Mules or porter charges to carry private baggage (Offload Charges for bag 365 per day, per bag if paid online (at base camp 2,550). Note: Bag weight should not be more than 10 kg.
- Any emergency evacuation charges
- Any services that are not mentioned in the cost inclusion section.
What should you pack for the Bara Bhangal Trek
Bara Bhangal Trek is a high-altitude trek. The trekking gear you have to have for this particular trek differs from normal treks. Thus, read this whole segment. There is an important question that the trekker who is doing trek asks, like what all things to carry while trekking. Below, we have provided the details on everything you should take; an easy way to remember is by Head to foot or foot to head. We have prepared from Head to foot.
Head Gears
When trekking it's important to carry headgear to protect your head and face.
Heading out for a trek? Don’t forget to carry headgear to protect your beautiful face and head from the sun, wind, and dust! It’s an essential accessory that keeps you safe and comfortable throughout your adventurous journey. So, make sure you pack it before you step out into nature!
- Head Lamps – When trekking at night, headlamps are essential to illuminate your path while keeping your hands free. Headlamps come in different sizes and lumens, so it is essential to choose one that suits your needs.
- Hats or Cap – Caps or hats are also necessary when trekking in different weather conditions. Caps protect your head from the wind and freezing temperatures at night, while hats provide shade and protection from the sun during the day. It’s essential to ensure that your hat has a strap to prevent it from being blown away by the wind.
- Sunglasses – Sunglasses are also essential for trekking. Your sunglasses should protect your eyes from harmful UV rays and fit your face perfectly to avoid falling off while climbing, jumping, or crossing obstacles. The glass of your sunglasses should also be designed for different weather conditions to provide optimal visibility.
- Buff / Balaclava – Lastly, a buff or balaclava is a must-have to protect your mouth or neck from extreme temperatures and keep them warm. Buffs and balaclavas come in different materials, thicknesses, and designs, so it’s important to choose one that suits your needs and preferences. Depending on the weather conditions and your activities, you can wear them as neck warmers, face masks, or headbands.
Clothes
When trekking in high altitudes, prepare for cold weather by wearing layers. Layering traps heat, keeps you warm, and allows you to easily adjust your clothing as temperatures fluctuate.
Layering is important for different seasons when trekking. When planning a high-altitude trek, it is important to prepare for the cold weather. Wearing layers is the best approach as it provides both protection and flexibility when the weather changes frequently in the mountains. Layering helps to trap heat and keep your body warm, while at the same time allowing you to easily adjust your clothing as the temperature fluctuates. By wearing layers, you can enjoy your trek comfortably and stay safe in the unpredictable mountain weather
- For spring, summer, and monsoon treks, consider wearing three layers: a woollen sweater, a fleece, and a padded jacket.
- For autumn treks, add one more fleece layer to make it four layers.
- For winter treks, you may need five layers with thermals, a woollen sweater, two fleeces, and a padded jacket.
- T-shirt/sleeve shirt– Bring three T-shirts and two quick-dry trek pants, wearing one and carrying the others. Long sleeve shirts help to protect from sun UV rays. We recommend synthetic T-shirts as they get dry quickly when they get wet.
- Hiking / Trekking Jacket– down jackets (-5 to-10 C) or two-three-layer jackets.
- Thermals– at least two pairs of thermals help keep the body warm during cold weather.
- Undergarments– you can carry them according to your habitual and hygiene requirements.
- Gloves– 1 pair of gloves will keep your hand warm and nice.
- Trek Pants– Bring 2 to 3 comfortable trekking pants. Trekking pants play a significant role, as they are designed for comfort and mobility, making trekking easier. It should be Synthetic so that it gets dry quickly when wet.
- Rain Wear– you can carry a raincoat or Poncho. During long rains and snowfalls, the waterproof jackets start leaking. Still, the Poncho and raincoats keep you dry, so choose accordingly.
Tip: If you choose a raincoat on your trek, carry a small waterproof cover so things inside your backpack can’t get wet. If you carry a Poncho, you don’t need to worry. It protects both you and your backpack.
Foot Gears
When it comes to planning a trek, one of the most important aspects is to ensure that you have the right kind of foot gear.
- Trekking shoes which are waterproof and have ankle support. Walking / Hiking sandals which can be used off the trek, i.e., in the morning and evening hours when you reach the campsite, basically to get your feet rest from heavy boots, sometimes used for crossing streams and rivers, it’s more comfortable and safer than crossing barefoot or wetting your shoes. Sneakers (Optional) can be worn for normal driving days or used around the camp.
- Socks– you should at least carry 3 to 4 pairs.
- Microspikes & Gaitorswill be provided by Trekup India when required. You don’t have to carry them.
Personal First Aid Kit
Don't forget to pack your personal first aid kit! It's always better to be safe. So, make sure you're prepared for any unforeseen circumstances.
Below are some common medicines generally required/used during your adventure trip; however, please consult your doctors prior.
- Antiseptic towel or water syringe (to clean the wound)
- Butterfly bandage for a small cut
- Cotton and elastic bandages and sterile gauze pad for larger wounds
- Latex gloves are used when the wound bleeds.
- Medicine for Diarrhea (Upset stomach)
- Medicine for cold, flue/fever, headache
- Some pain killers
- ORS pouches
- Quick pain relief spray (External use)
- Any personal medicine prescribed by your doctor
- Dimox / Similar for high altitude sickness
- Bug Repellent
- Carry some nutria/energy bars and drinks (non-alcoholic)
- Note: Kindly consult your doctor before purchasing or taking any medicine.
Gadgets and Other Items
You might also consider bringing a camera, binoculars, portable charger, and snacks. Be well-prepared and tackle any trail with confidence.
- Trekking Poles
- Mobile phone
- Camera
- Spare batteries for phone and camera, power bank
- Lightweight flashlight or headlight
- A waterproof bag made of plastic is used for the camera.
- Plug/converter for electrical items
- 1-litre water bottle
- A journal with a pen would be a good idea to keep your notes.
- Some book of your interest for the ideal time
- Get into the habit of maintaining a Map and guidebook of the region.
Hygiene & Personal toiletry
Remember to pack hygiene and personal toiletry items such as soap, shampoo, toothbrush, toothpaste, deodorant, and toilet paper.
- Sunscreen with UV protection to shield your skin from harmful rays
- 1 or 2 small quick-drying towels to help you dry off quickly in case of rain or sweat
- Toilet paper, tissues or wet wipes for maintaining hygiene while on the trek
- Toothbrush, toothpaste, and mouth freshener to keep your mouth clean and fresh throughout the journey
- Deodorant or talcum powder to help you stay fresh and odor-free, especially during hot and humid climates
- Shampoo to keep your hair clean and healthy
- Sanitary pads or tampons (for female trekkers) to manage menstrual cycles
- Lip-gloss or salve to protect your lips from dryness and chapping
- Bio-degradable soap to keep yourself clean and hygienic while on the trek
- Nail clipper and other personal items that you use daily
Compulsory Documents to Carry
There are certain documents that you should always carry with you. These documents are not only necessary for your safety and security, but they may also be required by local authorities.
These files must be submitted to the Forest Department before your trek. With none of these, you will not be permitted to trek—original and photocopy of government photo identity card. Carry IDs like Aadhaar, voter ID, etc.
How To Plan Your Trek & Reach Manali?
By Air: Bhuntar Airport, Kullu, is the nearest airport to Manali by flight and is located almost 50 km away from Manali and 11 km from Kullu. However, if you plan to reach Manali by flight, it is better to come one day in advance.
By Train: If you want to reach Manali from Delhi by train, you can catch the train from New Delhi Railway Station to Jogindernagar Railway Station, 5 hours away from Manali. You can check the railway chart and book accordingly; booking in advance is better.
By Bus: From Delhi, you can find a regular bus service to Manali. ISBT Kashmere Gate is the central bus station in Delhi, from where you will find both AC and non-AC buses for Manali. There are two different routes that you can take from Delhi, Chandigarh, Dehradun, and Ambala.
However, taking government buses from Kashmere Gate ISBT is always better. The bus will drop you at Manali, and then we will send our staff to pick you up from Manali Bus Stand.
By Car: From Manali, the Trekup India team will provide vehicles from Manali to Sangchar and Bir Billing to Dharamshala.
Fitness Required & Preparation Guide For Bara Bhangal Trek
If you’re preparing for a Bara Bhangal Trek, Trekup India recommends jogging as part of your fitness routine. Jogging helps work out the same muscle groups that you’ll use during trekking and can help you build endurance. You don’t need any special equipment to get started.
Fitness Target
Trekup India has put the Bara Bhangal Trek into an easy-to-moderate-grade-level trek.
For Moderate – Difficult Treks – In order to be well-prepared for your upcoming trek, it is recommended that you focus on building your endurance by aiming to cover a distance of 4.5 kilometers in less than 40 minutes. This will help you to develop the necessary stamina and strength required to successfully complete your journey.
How to Achieve This Fitness Target?
To start preparing for your trek:
- Try jogging for at least five days every week.
- If you find 5 km too difficult at first, begin with 2 km and gradually increase over 2-3 weeks.
- Once you feel more comfortable running 5 km, focus on improving your speed gradually on a daily basis.
It is important to ensure that you can consistently complete 4.5 km in under 40 minutes for at least two weeks before your planned trek. Allow yourself 6-8 weeks to prepare physically for the journey.
Strength Training exercises that benefit Trekking
Trekking is an activity that demands a good level of strength.
Trekking is a demanding activity that requires good cardiovascular endurance, muscular strength, and overall fitness. To help you prepare for your trek, incorporating bodyweight exercises into your training routine can be an effective way to build strength, improve stability, and enhance endurance, all of which are crucial for a successful trek. In this regard, here’s a breakdown of body weight exercises categorized by the specific body parts they target and the benefits they offer during trekking.
1. Lower Body Exercises
Lower body exercises like squats and lunges are great for building lower body strength, essential for trekking.
a. Squats
Squats are an excellent exercise for building lower body strength, essential for trekking. They target the quadriceps, hamstrings, glutes, and calves. Solid quadriceps and glutes provide power for ascending and tackling uphill climbs, while vital hamstrings aid stability during descents. This is particularly helpful in navigating uneven terrain during trekking.
How to perform Squats Exercises:
- Stand with feet shoulder-width apart, toes pointing slightly outward.
- Lower your body by bending your knees and hips, keeping your back straight.
- Lower until your thighs are parallel to the ground or as low as comfortable.
- Push through your heels to return to the starting position.
b. Lunges
Lunges target the quadriceps, hamstrings, glutes, and calves. They improve lower body strength, balance, and stability, crucial for maintaining control on rocky trails and steep slopes. Additionally, they enhance flexibility, reducing the risk of injury while trekking.
How to Perform Lunge Exercises:
- Stand with feet hip-width apart, hands on hips or sides.
- Take a step forward with one foot, lowering your body until both knees are bent at 90-degree angles.
- Push through the heel of your front foot to return to the starting position.
- Repeat on the other side, alternating legs.
2. Upper Body Exercises
Upper body exercises such as push-ups and pull-ups effectively strengthen the upper body, especially the chest and shoulders, which are essential for carrying a backpack during treks.
a. Push-Ups
Targets: Chest, shoulders, triceps, and core.
Benefits for Trekking: Push-ups are an effective exercise to strengthen the upper body, especially the chest and shoulders, essential for carrying a backpack during treks. Improved upper body strength will also help maintain posture and stability while traversing challenging terrain.
How to Perform Push-Ups Exercises:
- Start in a plank position with hands shoulder-width apart and body in a straight line from head to heels.
- Lower your body by bending your elbows until your chest nearly touches the ground.
- Push through your palms to return to the starting position.
- Keep your core engaged throughout the movement.
b. Pull-Ups/Bodyweight Rows:
Targeting the back, biceps, and shoulders can significantly benefit trekking. You can strengthen these muscle groups by performing pull-ups or bodyweight rows and improve your posture and balance while carrying a backpack. Additionally, more muscular back muscles can help reduce the risk of back strain and fatigue during long treks, making your journey safer and more comfortable.
3. Core Exercises
Core exercises like planks and Russian twists can help strengthen the core muscles, which are crucial for maintaining stability and balance while trekking on uneven terrain.
a. Planks
Targets: Abdominals, obliques, and lower back.
Benefits for Trekking: Planks are an effective exercise that helps strengthen the core muscles. These muscles are crucial for maintaining stability and balance while trekking on uneven terrain. A strong core also helps improve posture, reducing the risk of back pain and fatigue during extended hikes.
How to Perform Planks Exercises:
- Start in a plank position with elbows directly under shoulders and body in a straight line from head to heels.
- Engage your core and hold the position, avoiding sagging or arching the back.
- Keep breathing steadily and hold for the desired duration.
b. Russian Twists
Targets: Obliques, abdominals, and lower back.
Benefits for Trekking: Russian twists engage the core muscles, particularly the obliques, improving rotational stability and balance. Enhanced core strength helps prevent injuries and improves overall performance during trekking.
How to Perform Russian Twist Exercises:
- Sit on the ground with knees bent and feet flat, leaning back slightly to engage the core.
- Clasp hands together and twist the torso to one side, bringing the hands towards the ground beside the hip.
- Return to the centre, then twist to the other side.
- Continue alternating sides for the desired number of repetitions.
4. Full Body/Cardiovascular Exercises
Full-body/cardiovascular exercises like burpees and mountain climbers are excellent for improving cardiovascular endurance, strength, and agility.
a.Burpees
Burpees are an excellent full-body exercise that targets your legs, chest, arms, and core. This exercise dramatically benefits trekking enthusiasts, improving cardiovascular endurance, strength, and agility. Regularly incorporating burpees into your workout routine can enhance your overall fitness level, which can help you endure long hikes and rugged terrains with ease.
How to Perform Burpees Exercises:
- Start in a standing position.
- Squat down and place hands on the ground.
- Jump feet back into a plank position.
- Perform a push-up.
- Jump feet back to the squat position.
- Explosively jump up into the air, reaching overhead.
- Land softly and repeat the sequence.
b. Mountain Climbers
Mountain climbers target the core, shoulders, chest, and legs. This dynamic, full-body exercise can significantly improve cardiovascular endurance and agility. It is an excellent functional workout for trekking preparation as it engages both the upper and lower body muscles while strengthening the core muscles.
How to Perform Mountain Climbers Exercises:
- Start in a plank position with hands shoulder-width apart and body in a straight line from head to heels.
- Drive one knee towards the chest, then quickly switch legs, alternating in a running motion.
- Keep the core engaged and the hips stable throughout the movement.
- Continue at a moderate to fast pace for the desired duration.
Incorporating bodyweight exercises into your training routine can help you build strength and endurance and prepare your body for the physical demands of trekking. Consistency and proper form are crucial to maximizing the benefits of these exercises and ensuring a safe and enjoyable trekking experience. Engaging your core muscles, including obliques, abdominals, and lower back, with Russian twists can improve your rotational stability and balance, preventing injuries and enhancing overall performance during trekking.
When incorporating strength training exercises into your workout routine, it’s essential to maintain proper form and technique to avoid injury. Start with lighter weights and gradually increase the intensity as you progress, focusing on compound exercises targeting multiple muscle groups simultaneously. Some examples of practical strength training exercises for trekking include squats, lunges, deadlifts, and pull-ups.
Remember to give your muscles time to recover between workouts, and remember to stretch before and after your workouts to prevent injury and improve flexibility. Combining strength training with jogging and proper stretching allows you to take your fitness to the next level and confidently tackle even the most challenging treks.
Our Trekkers Reviews And Expreinces
Food Provided by Us During Trek
We provide only Indian vegetarian food, and your meal will mainly consist of Indian bread, vegetables, lentils, rice, and a delicious dessert. During your trek, we will serve three meals a day, including breakfast, lunch, and dinner. You will also be served tea, snacks, and lip-smacking soup in the evening before dinner. If it is a long day of trekking, you will be given a packed snack.
After extensive research on the trekkers’ nutritional requirements, we prepare the menu. Before putting all the meals together, we also consider the altitude and the weather.
The meal we serve during the trek is perfectly balanced with calories, carbohydrates, vitamins, protein, fibre, and minerals. You need to know that all our cooks have great expertise in cooking and have undergone thorough training. So, get ready to enjoy delectable and lip-smacking dishes during your trek. You will be served with lemon tea in the tent to start your day with a refreshed feeling. Before leaving the campsite for trekking, you will be given a hot finger-licking breakfast like upma, Aallu Prantha, Besan Chilla, Poha, Daliya, Corn flakes, and Maggie, along with tea or coffee.
If your trek is longer, we also offer some fresh local fruits such as apples and healthy drinks like Frootie or Maaza. In the afternoon, you will be served a simple & healthy lunch, while at around 04:00 pm, you will be given tea and a light evening breakfast. After you reach your campsite at night, you will be served a hot and delightful dinner.
After reading this, you must have understood the food we provided on the trek; you don’t need to worry about food. Many trekkers repeatedly trek with us because of the food we provide. Thus, we will give you unforgettable experiences.
Safety During Bara Bhangal Trek
Trekking with us for the Bara Bhangal Trek is entirely safe because we have a team of trek leaders qualified in Wilderness first-aid and complete information about the high-altitude glitches. During the trek, we carry a full first-aid kit that contains all the essential medicines. Before trekking with us, you must ensure that you are medically fit for the trek; for us, your medical fitness is more important than anything else.
Right from our establishment, we at Trekup India have been continuously introducing new safety practices into Indian trekking to ensure the safety of voyagers. Trekup India introduced microspikes and made emergency bottled oxygen mandatory for all treks. Our trek leaders take your daily Pulse oximeter reading. We at Trekup India introduced the radio walkie-talkie as a safety communication device.
How can we ensure that your trek is safe with us?
We have noticed that most trek-organizing organizations do not follow these systems, but with time, they are following us; several competing companies are adopting these practices and organizing great, safe treks.
We ensure complete technical safety in the mountain. Our company has a vast team of more than 100 guides and trek leaders who serve on Himalayan treks. One of the best things about our team is that all the members are trained professionally by the Nehru Institute of Mountaineering, Indian Mountaineering Foundation Delhi, and Hanifle Center Outdoor Education Mussoorie.
Explore our New Safety Protocols
To ensure a perfect Trek, we have introduced some new safety checks to ensure excellent safety for our trekkers.
Our On-trek safety checks include:
- Daily oxygen saturation, along with pulse readings
- Stretchers team appointed on every trek
- Radios
- Trained mountain staff and complete safety
- Additional oxygen cylinders
- Special medical kit for high-altitude treks
- Microspikes on all types of snow treks
- Experienced Trek leaders, as well as safety
- Technical team on all snowy slopes
For Us, Your Safety Is the Top Priority
At Trekup India, you will find a team with local knowledge and fluency in English and Hindi. This helps ensure that you have a fantastic trek. Not only this, but we also pay attention to your health and safety because this is something we cannot ignore. All the team leaders involved in trekking have already undergone several professional courses in first aid, portable altitude chamber training, CPR, environmental awareness training, and advanced wilderness emergency medicine.
We also carry a complete first aid medical kit on every trek and trip we organize. Apart from the medical kit, we take a portable altitude chamber (if needed) and medical oxygen for all high-altitude treks. Our company has significant expertise in organizing all sorts of group adventure holidays for family groups, school and college groups, and friend groups. We have many travel options that suit different fitness levels and travelling styles.
Regardless of the group size, we value each and every member of our trekking groups. Our commitment to personal attention ensures that your needs and safety are always our top priority.
Who we are?
Trekup India has been a stalwart in the Adventure Tourism industry for 30 years. Since our inception, we have been dedicated to providing top-notch treks, voyages, trekking programs, and high-altitude expeditions. Our extensive experience is a testament to our commitment to your adventure and safety.
We organize treks in Uttarakhand, Kashmir, Sikkim, and Himachal while being part of the trekking community; we feature more than 75 documented Himalayan treks. In addition to other outdoor activities, our company also organizes trips for schools, colleges, and families.
Therefore, we maintain the quality of services offered to our valuable customers.
Must Read These Information Of Bara Bhangal Trek
Why You Should Do Bara Bhangal Trek?
The Bara Bhangal Trek, renowned as one of the most challenging and extended treks in the Himalayan region, offers a journey that is as rewarding as it is demanding. As trekkers conquer this formidable trail, they traverse through remote villages in Himachal, each step a testament to their endurance and spirit. These villages are not just remote, but also known for their abundant natural beauty, boasting dense forests, lush green grasslands, alpine lakes, and high passes.
The area is rich in natural beauty, making this trek a must-have experience. Along the trail, trekkers will encounter pine, deodar, birch forests, and radiant flowers such as Anemone and Geranium. In Riyali Thatch, juniper trees are dotted with flowers.
Bara Bhangal, a remote village nestled in the heart of nature, is a sight to behold. Surrounded by various fields including corn, cannabis, and rajma, this village is a testament to the resilience and resourcefulness of its inhabitants. The village is so remote that its inhabitants primarily consume the fruit themselves or feed it to their livestock. The locals also cultivate around 500 apple trees, a testament to their dedication and love for their land.
As trekkers approach Lama Dugh, they will be treated to views of snow-covered peaks, including Indrasan, Deo Tibba, and Khand Pari Tibba.
Glaciers come into view at higher altitudes. Trekkers will encounter the Kalihani Glacier near Kalihani Pass, the Thamsar Glacier as they approach Marhi and other glaciers such as Bara Shingri and Indrasan along the trek.
Best time to do Bara Bhangal Trek
The ideal time to do this trek is in the pre-monsoon season in May, June and the post-monsoon season in September & October. In these seasons, the weather remains comparatively warmer than in any other month. The weather on this trek is still a little unpredictable as you might get past rain in some parts and snow in others as you go to higher altitudes.
Frequently Asked Questions About Bara Bhangal Trek
What is the duration Of the Bara Bhangal Trek
Its a 10 days trek
