Ruck & BBQ Bash
Ruck Strength Training Exercises
Are you looking to prep/train for our upcoming ruck?
We’ve got you. Here are some key exercises that target the muscles you engage while rucking. Because ricking is a full body workout, here are 5 strength training exercises that target your core, upper back, and leg muscles, helping you build muscular strength and endurance!
1. Farmer’s Carry
This simple exercise packs a powerful punch. It targets all of the muscles you use while rucking – shoulders, biceps, triceps, forearms, upper back, quads, glutes, hamstrings, calves, and core.
How to perform a farmer’s carry:
- Start: Place two heavy dumbbells or kettlebells on the floor.
- Lift: Bend your knees and keep your back flat. Grab the weights tightly and stand up straight using your legs.
- Walk: Pull your shoulders back, keep your chest up, and brace your core. Walk slowly with short, steady steps.
- End: Bend your knees to set the weights down safely.
- Repeat: Do this 3 – 5 times. Complete 3 sets.
2. Weighted Step-Ups
Weighted step-ups are great exercises to condition your legs for rucking. They target your quads, hamstrings, and glutes.
How to perform weighted step-ups:
- Set up: Stand facing a plyo box, weight bench, or sturdy step that places your knee at a 90-degree angle (or lower for quad focus). Hold dumbbells by your sides or wear a weighted vest.
- Step up: Place your entire right foot firmly on the step (no heel overhang). Drive up through your right heel, extending your hip and knee until you are standing tall on the box.
- Control the descent: Bend your right knee and slowly lower yourself back to the starting position. Let your left foot lightly tap the ground before initiating the next rep.
- Switch sides: Complete all your reps on one leg before switching to the other.
- Repeat: Do this for 30 seconds to 1 minute. Complete 3 sets.
3. Bent-Over Rows
Bent-over rows are a great exercise to help strengthen your postural muscles. This simple but effective exercise targets your latissimus dorsi, middle and lower trapezius, rhomboids, and posterior deltoids.
How to perform bent-over rows:
- Setup: Stand with your feet shoulder-width apart, holding a dumbbell in each hand (you can also use a barbell). Keep a slight bend in your knees and hinge forward at the hips until your torso is roughly parallel (or at a 30-to-45-degree angle) to the floor.
- Pull: Brace your core, keep your spine neutral, and pull the dumbbells toward your lower ribs or hips. Drive your elbows backward and keep your arms close to your body.
- Squeeze: Squeeze your shoulder blades together at the peak of the movement, avoiding letting your shoulders shrug up to your ears.
- Return: Slowly lower the weights back down under control to a full arm extension to stretch the lats, then repeat.
- Repeat: Repeat 8-10 times. Complete 3 sets.
4. Shoulder Shrugs
Shoulder shrugs are a great way to build strength in your upper trapezius. Strong traps are essential for maintaining good posture at all times, including while rucking.
How to perform shoulder shrugs:
- Start: Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. Keep your arms straight (though a microscopic bend in the elbow is okay), keep your back straight, and let the weights hang freely.
- Shrug: Inhale and lift your shoulders straight up toward your ears as high as possible. Do not roll your shoulders in a circular motion, as this can strain the joints; pull them purely up and down.
- Squeeze: Squeeze your upper traps at the top of the movement for about one second.
- Lower: Exhale and slowly lower the weights back to the starting position.
- Repeat: Repeat 8-10 times. Complete 3 sets.
5. Planks
Like the farmer’s carry, planks are a great full-body exercise. Planks especially work all of your core muscles, shoulders, and upper back.
Here’s how to do a plank:
- Position: Lie face down, then prop yourself up on your forearms. Ensure your elbows are positioned directly underneath your shoulders, with forearms flat on the ground parallel to each other.
- Alignment: Rise onto your toes, creating a stiff, straight line from the top of your head down to your heels. Beginners may want to stay on their knees instead of toes.
- Tension: Engage your abdominal muscles (like you’re bracing for a punch), squeeze your glutes, and push your heels back to tighten your thighs.
- Duration: Hold for 30 to 60 seconds. If your form starts to fail (meaning your hips sag or hike upward) end the set.
- Release: Take a 30-second break.
- Repeat: Do this 2-3 more times.
Add these exercises to your regular rucking sessions and you’ll start seeing improvements in your performance! Remember, start light and gradually increase the weight and duration of these exercises as you build strength and endurance.
Note: Always consult a fitness professional before starting a new exercise regimen, especially if you have any pre-existing conditions or injuries.