HOW I GOT STRONGER LEGS THROUGH RUCKING
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- Опубліковано 25 жов 2020
- HOW I GOT STRONGER LEGS THROUGH RUCKING
Rucking has been around since man figured out how to carry things on his back. In it’s simplest form, rucking is the act of carrying a heavy load on ones back for a distance. Rucking used to only be a staple of the military world but has made its way into popular workout culture in recent years. I first heard about the act of rucking from Cam Hanes, and David Goggins. Cam practices rucking up a mountain trail to help train for elk hunting, while David did rucking religiously during his time in the SEALS, but also to help train for his ultra-marathons. Rucking benefits include, stronger core, stringer legs, and increased endurance. Rucking is also great training for hiking mountains, as it mimics what one would already be doing but with a heavier load. Rucking workouts also make excellent at home workouts, and beginner rucking workouts are as simple as taking a walk with a back pack full for books. For me, I’m incorporating rucking into my daily workout to not only get stronger, but to also help increase the amount of weight I can carry on hikes and hunts, as well as increase my over all endurance. I’ll be rucking for 30 days, then comparing the end results.
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I've been using "rucking" as cross-training for Spartan Ultra races. One of the best "exercises" out there to build volume for time on feet and building strong core, hips, and shoulders. I tell people who are "trying" to get into shape but can' run to just fill up a backpack with some weight and go walk for an hour everyday. So simple, but most people want a fancy mirror screen with some fitness instructor telling you how to exercise. Dude, just pick up heavy stuff and move it.
Pretty much.
You mean just hiking with a backpack? haha
Goruck makes THE best rucksacks out there. Rucking does work, throw on a sandbag on your shoulders now we're talking. #dfq
@@Em12k GRT
@@kevin-ep3bp Get some and stay consistent.
I farmer walk 20 pound dumbbell alternating arms for 30 to 40 minutes, I am 70 years old so my dr recommended 20 lb max....and I feel great.
Rucking is Great one of my weapons at 55 years old, walking dogs, burning calories, lots of strength, especially smoking some steep hills!
I do rucking too, I started in April. I’m addicted, I started doing 5 miles with 10kg and now I do 20kg ( 50pounds) for 10 miles. I do it 5/6 times a week, and my whole body has transformed, I’m so much stronger .
Yeah i agree..rucking has energized me...i used to feel lazy and out of shape...but rucking has given me more energy and i eat more healthier from it too..total game changer excercise
How long does it take u to do 10 miles? Hour?
@@wrd6786 no way i assume it might take 3
@@wrd6786 or 2 1/2
@@gregkatragis4037 my guess would 3 hours as well.. minimum. The terrain would obviously determine how fast you can go too.
For people starting out, it's important to start with lighter weight and slowly add more once you have adapted to the weight. Also, Find the right shoes and stay hydrated. Maybe also watch a video on the proper technique for packing your ruck, so you don't incur injuries.
Definitely a great leg workout thx
Really good. Thank you.
Gracias, tengo 3 semanas de haber iniciado a caminar en mi ciudad con 20 libras de peso y tú vídeo me motivo a continuar
Scot, great video mate! Been rucking since the start of Covid here in Scotland (march.) Its been a game changer for me because I love the outdoors but hate running. Watson looked much happier on the trail than on the road!
thanks, and yeah, Watson loves hiking.
If it was coke you could have run the Ranger ruck 😎
Rucking is the best and numerous benefits. My knees are sore so I can’t run, so that was one Of the reasons why I started rucking.
Same, i started tunning again after a long time and was left with a sharp pain in one of my knees that was pretty crippling and it would not go away for days and when it did immediatley came back after the first run after. Decided to start rucking and have yet to feel any sort of pain in the knees even going long distances of 6-7miles.
Im tempted to use to strengthen up for running. Do ur knees still hurt if run?
love your rucking and how you made a really inexpensive 40 lb weight. and love your dog, very cool.
Thanks brother!
I use water jugs with good lids not the milk jug kind. That way if it gets too heavy and I’m real far out I can just pour some of the water out
Good video, I really enjoy rucking too. My back and legs feel so much stronger from it. I don’t go quite as far but I love throwing on that weight haha
Really great video, just started rucking. Beautiful dog you have
Thanks, hope your rocking is bringing dividends.
For those just learning… start 20# and 1-2miles
Add 2 miles every 2weeks
More than 50# on a regular or 12 miles on a regular is incredibly stupid due to risk of injury and why risk going backwards for negligable gains.
From a guy thats built up to 120 pack, “max wt” just not worth the injuries
I have started with 22 lbs or 10 KG. its a great form of exercise.
Got my new pack today, just happens to fit the canopy sandbags perfectly...I'll start at 50lbs or one bag and from watching your video I'm ready to yomp
Nice, happy rucking.
My through hike prep is rucking with up to 40 pounds ( my base weight is 14#). Must really push the idea that you should be on a trail to stress your tendons and ligaments. This really helps prevent injury on the trail. It is relatively easy to strengthen muscles but it takes time to add flexibility to tendons and ligaments.
I've started rucking by accident. Just wanted to hike for the first time about 30 km and just filled my backpack with too much stuff. I realized that this shit is a good exercise if the posture is used correctly
Hope it works for you brother. I personally couldn't handle my ruck being that far off my back/shoulders and usually try to get the pack up as high as I can. Keep at it.
Same here. High on the back is good for me.
It’s why I use a British Army short back Bergen - keeps things high and you can pretty much add as much weight as necessary.
Gret video. Looks to me - as an infantryman with 24 years experience - that the weight is too low in your pack. The heavy stuff should be up even with your shoulder blades. Also a walking staff - about as long as from ground to your chin is a huge help. During foot patrols in the Hindu Kush Mountains wearing armor and a ruck, my hiking staff was what saved me many times coming down those steep boulder strewn mountains.
i been rucking for around 6 months average 2-7 miles a day, but i been increasing my average a bit more to like around 4-5 miles a day and it helps my whole body including the lungs
How much weight do you carry?
@@kidsandus8061 by the time it got too cold because its below 20 were im at, i would do 18-40 pounds in my ruck sack.
Come ruck in Duluth Minnesota and hmu! I know just about all the trails and there's almost all incline.
If I ever get enough time to travel I might have to accept that offer.
Cool. I'm recovering from a tibia plateau fracture so I can't run intense yet. But I can walk far about 4 miles no pain. So I will add weight vest to my walks to get more training in. 23 lb. Vest now (Ive had this budget one for over 10 years. Golds gym walmart special ugly as ever though) Then 40 lb. Vest when it comes in the mail. I'm on a budget so getting budget model. I'll add a backpack with weight if the 40 starts to feel lighter. New subscriber.
"This cocaine-looking block" just KILLED me, man. Rock salt is an interesting alternative for a weight. Before I was able to afford a 20 pound Ruck Plate from Goruck, they used to inform people on their site about adding weight to their rucks by using bricks from the local hardware and garden stores and just taping them up with duct tape. I might have to try that as well, especially when I want to add more weight. Great video!
I use varying cases of bottled water for weight
@@dironahlquist8159 - That's a neat option, too. You just switch them out if you need to, and if you're thirsty? Bam.
Can you imagine paying for a weight to put in your backpack?
Bags of bird seed is a good option. They come in 40lbs bags and they form to your body.
curious and what are your time hacks?
10/10 for elderly starwars throwback joke.
Was there a weight loss for benefit?
You can use costco water bottles too.
2 weeks and my thighs got thicker. Not sure if scale weight is way to go as muscle weighs more than fat
Oh sorry at it takes me now less time to do double weight and distance. So 10 kg took me at my fastest 76 mins to do 5 miles now I do 20kg in 76 mins. 💪
use water as a weight, can drink and share with hikers and dogs.
I started rucking recently. Lost so much weight!
It really is a great workout.
Hi Scott, I started rucking about a couple of days ago. My question is , Will I get overtrained if I ruck daily for short distances of about 2 miles with a moderate load of 25lbs?
Should be fine.
Glad to see you are being smart and using a pack with a good frame and hip belt. Big mistake to use one of those GoRuck bags with only shoulder straps for heavy weight. And their optional hip belt is a joke.
Is go ruck really that poor quality?
@@SkillswithScot GoRuck are quality made bags. If you are looking for a good EDC or travel bag, they work well and have a lifetime warranty. However, a lot of people ruck with them and they don't have the frame system nor hip belt to properly distribute the weight. GoRuck touts them for rucking, but a few searches on Reddit and you will find guys with lower back pain from using GoRuck bags that later switched to true hiking backpacks (like your Mystery Ranch) that allowed them to continue rucking. Even Alice packs in the military have hip belts. I think it's some "tough guy" approach that GoRuck uses for their events, but it's a really bad idea for your health.
I purchased a GoRuck and tried to like it, but it killed my shoulders and back. I returned it and bought a used USMC issue ILBE. I also have an Alice pack from my Army days, but the ILBE is way more comfortable. I love GoRuck and everything they are about. I even have numerous boots for work from them. For me their backpack is not for real ruck marching.
@@fortyoneshades
weight seems low, doesn't this hurt your lower back?
Is 10k steps combined with a 10kg weighted vest good to lose overall body fat(belly fat mostly) and okay for the joints ?
I have been walking 10k steps for 2 months now and I think it’s time to up the game
Also I workout in the gym 5-6 days a week
Sadly you can't target specific body fat, it's an over all process. As far as the 10k steps with 10kg, theres no right or wrong, its whatever your body is comfortable with. If you think its becoming too easy, then yeah try upping it.
What app does everyone here is to track their distance and stuff?
Runkeeper
nice star wars reference lol
Thumbs up for the Star Wars reference.
I'm glad people are starting to recognize it lol.
Any weight loss? Im thinking about getting a goruck to wear while walking the dog
I never really tracked the weight loss, but its definitely a good workout for it.
I did first ruck with regular backpack and 20lbs and it was great added 10 extra lbs and my traps were killing me. What kind of backpack do you have where you can have over 50lbs and walk so long?
Mystery ranch beartooth
Find a used USMC ILBE pack. You will not regret it and your wallet will thank you.
Best comment ever! Those Rucksacks look awesome too. Can I just throw in weights such as my olympic plates or is there valid reasons to buy the ruck weights?@@brentmurray2667
Was that a star wars refrence with the sand
Yes, yes it was.
I loved the nod to Anakin (Star Wars).
Thank god someone got it. But seriously that stuff gets everywhere.
Been scrolling though the comments to find my true SW peeps. There you are 😁
Came for the rucking, staying for the Dane.
my legs be shaking so bad.
Discipline equals freedom, ( I see that MOLK up on your fridge lol).
But what was your final weight? Did you lose any?
It didn't really change. I was more focused on the endurance/strength building aspect of it.
You in MI ?
I wondered the same thing.
Horribly well lmfaooo😂
Your best starting with 20lb slowly increasing to 30lbs average. Too much weight doesn’t do good for your back. Want to blast yoir legs more then walk more, faster, higher inclines.
More weight pulls on straps, on the shoulders ect.
Military training from a uncle who was SBS.
Rucking / or TAB tactical advance to battle.
Special boat service.
ua-cam.com/video/AjvzRz7TJz0/v-deo.html
It's recommended to start with ~10% of body weight and work up from there, with 30 lbs being the top weight for health and longevity. Guys especially tend to think more is better, but daily rucks with 30 lbs will do wonders for your health while being gentle on your joints. Not much additional gains rucking 40-50 lbs. vs risk of injury.
Can I go jogging with weights ?
You can, but you have to start alot lighter.
just so you know... we all saw the license plate.
Imagine being pulled over by the police and getting searched... xD
I did have that thought once or twice.
Lol!!
Rucking in jeans is a certain kind of savage.
I hate hiking in shorts, also who doesn't want to be called a certain type of savage.
i hate sand..
90 seconds in
DEMONETIZED! 😭
Wait, you mean adding resistance to your exercise made you stronger?
Imagine my shock.
I don't like sand...
My friend.....You have your pack loaded completely wrong... 25 years of Military rucking your always taught to load the heaviest part of the load high and close to your back...like around the shoulder blades area..
Yup, I completely agree. This was when I first got the pack and was learning how to load/carry it properly. I also didn't have alot to load at the bottom that I was ok with having 40lbs squash it.
No need to load it that heavy, you don’t look like you weigh more then 190lbs
Bro that "weight" is looking suuper suspect lmao.
Just packing with weight is stupid. Pack essentials.