Rucking Gains

Balance and Body Awareness Applying additional load to your shoulder blades helps improve your coordination and stability because it will make you feel more grounded.

Anywhere, Anytime You can ruck while walking with your kids, with your friends, up and down the stairs in your apartment complex, or on your favorite hiking trail.

Follow these tips while rucking: Keep your head high and spine aligned and stand tall. If you cannot maintain optimal posture, you are going too heavy. Anti-shrug your shoulders and continually check to see if you are rounding your shoulders or shrugging them up. Keep your shoulders down and back, but don’t do it to the extent you are pulling hard.

Outdoor Workout There are myriad scientific studies that show both mental and physical health benefits from being outside.

Start with 5 to 10 percent of your bodyweight. For general fitness, you do not need to exceed 10 percent of your bodyweight, but for someone with a great level of conditioning and capable of a double bodyweight squat or deadlift and a sub 15 percent body fat percentage, it is okay to go up to as much as 20 percent of your bodyweight. Do not exceed

“Lombardi time” (if you’re not early, you’re late),

“Rucking? What’s that?” “It’s walking at a fast clip, with a rucksack, hence the name. It is the foundational activity of any infantry unit from the Roman legionnaires of yesteryear to the great Gurkha rifle regiments of the British army.” “So, you do it because of your time in the military?” “That’s part of it. But, there’s more to it. Cardio-wise

Low Cost Assuming you have a decent pair of shoes, you can easily get started rucking for less than $100.

Use your glutes to control each step.