- EquipmentOther
- PatternCardio
- Repsheld for time
Load a backpack with a modest, evenly packed weight held high and close to your back. Tighten the straps.
First cueKeep the load high and tight.
How to do the Rucking
Set up. Load a backpack with a modest, evenly packed weight held high and close to your back. Tighten the straps.
- Walk at a steady, brisk pace.
- Stand tall with the pack snug.
- Increase the distance before you increase the weight.
Form cues
- Keep the load high and tight.
- Stand tall, without leaning forward.
- Take natural steps.
Common mistakes
- Starting with a heavy pack.
- Letting the pack hang low and swing.
Muscles worked
It is conditioning for the whole body rather than for one muscle; the body map lights what it works on the way.
Track it in StatBlockFit
In the StatBlockFit app the Rucking is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Rucking?
Set up: Load a backpack with a modest, evenly packed weight held high and close to your back. Tighten the straps. Steps: 1. Walk at a steady, brisk pace. 2. Stand tall with the pack snug. 3. Increase the distance before you increase the weight. Form cues: Keep the load high and tight. Stand tall, without leaning forward. Take natural steps. Common mistakes: Starting with a heavy pack. Letting the pack hang low and swing.