Rucking: What is it?

Rucking is one of the most emerging trends in the world of fitness and, in particular, in CrossFit thanks to its inclusion in the events of the most recent editions of the CrossFit Games

As athletes look to improve their endurance and strength, rucking offers a low-impact alternative that generates great benefits. 

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In this article, we will explain what rucking is, how it can boost your performance and the most common accessories for this activity.

What is rucking?

Rucking consists of walking with a backpack loaded with weight. This method was initially employed in military training, but now rucking has been adopted by the fitness community thanks to its ability to improve stamina, strength and general conditioning. It is an excellent way to develop leg, core and back strength while improving cardiovascular health.

Benefits of rucking

Unlike other high intensity exercises, rucking is a low-impact activity which provides many benefits, making it ideal for those looking for an alternative option or a complement to their CrossFit routine.

rucking benefits

Increased cardiovascular endurance  

Rucking forces you to walk longer distances while carrying an additional load, which makes your cardiovascular system work harder. This better prepares you to tackle physically demanding WODs and helps you keep pace in prolonged aerobic workouts.

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2. Development of muscular strength and endurance  

Rucking involves the muscles of the legs, buttocks, back and core.

Walking with weights strengthens and promotes the development of these muscle groups, which translates into direct improvements in fundamental CrossFit movements such as the squats, the deadlifts and Olympic lifting in general.

3. An excellent way to burn calories  

Carrying weight while walking improves endurance and burns more calories than walking without weight.

It is an ideal option for those looking for a more intense workout without the need to run.

4. Low impact exercise  

Unlike running, which generates significant impact on the joints, rucking is a gentler option.

This makes it a excellent choice for active recovery days or for people with joint problems.

The studies indicate that when running, the knees support 4 to 8 times our body weight, while when walking, this weight is reduced to 3 times.

Taking the example of a 70 kg individual, and with an average impact of 6, these are the comparative figures:

Running: 70kg x 6 impact = 420 kg of impact

Walking: 70kg x 3 impact = 210 kg of impact

Rucking: (70kg + 15 kg) x 3 impact = 255 kg of impact → calculation of 3.6 times the weight

Even adding the added load, rucking exercise is in the middle of running and walking, its impact being closer to that of non-weight-bearing walking than running. This difference in impact translates into lower injury rate rucking than in the race.

5. Improved posture and stability  

Walking with extra weight forces you to maintain a good posture.strengthening the core muscles and improving your alignment.

This can help prevent injury and improve your technique in other CrossFit exercises.

In addition, rucking will help you in your day to day activities such as carrying the groceries, or the children's backpacks... after all, we are always going from here to there and this training helps to make it a lighter task.

6. Motivates you to train abroad

We all know the benefits of spending time outdoors, and if it's in nature even better. With the excuse of rucking we accumulate the advantages of doing sports together with the advantages of being outdoors.

rucking or walking differences

In addition, it is free, and always available, anywhere, anytime.

How to do rucking?

A great aspect of this sport is that it does not require advanced skills; anyone can do it. All you need is:

1. Rucking backpack

If you can use the Rucker 4.0 (see below for other alternatives) because is the best option as it is specifically designed for this purpose:

  • Ideal fit of the backpack to the body, preventing the material from digging in or chafing.
  • Minimal weight bounce in the backpack, as it has a compartment designed to hold it securely in place.
  • Load is placed at the top and close to the back, it is the most comfortable way to carry the weight.
  • Quality material really designed to resist the load many kilos without breaking.

If the price does not fit your budget, there are more affordable alternatives on Amazon. For example, this product already includes a weight of 20 kg.

Force Fitness Rucking Backpack +...
  • Durability with optimal size: measuring 30 cm x 45 cm x 15 cm, this backpack is...
  • Comfort and support: experience exceptional comfort during workouts....

You can use any backpack you have available at home. After all, it's all about walking and carrying weight.

I advise you to check beforehand that it can withstand the load you want to add. A "normal" backpack is not prepared to carry a heavy load and the material may give way or the seams may break under the weight.

A good alternative is the weighted vest if you already had it from doing CrossFit.

2. Weight: official and home-made alternatives

If you are just starting out, start with a light weight (5-10kg) to familiarize yourself before adding more. It is not recommended to carry more than ⅓ of body weight..

If you use the plates or the Arenaruck Plates GoRuck weight adjustment will be optimal, but it is not your only option.

If you already had the weights for the vest, these also fit in the backpack and you can find lowest prices on Amazon.

You can add weights, dumbbells, books, water bottles... Anything heavy will do! I advise you to wrap them in a towel, for example, to help cushion them.

3. Walking: routine and speed

You can encourage other friends to go out with you, the activity allows you to chat with them while doing sports. It is recommended to do it 1 or 2 times per week.

TIP: Check the pace after your walk to adjust the weight (you can do this with any simple smart watch amazon link) Ideally, you should complete a few minutes of walking. 6 km/h. If you have gone slower, reduce the weight; or increase it if you have gone faster.

How to integrate rucking into your CrossFit workout

Rucking is a versatile tool that you can incorporate into different phases of your training:

goruck crossfit games 2019 backpack
Mat Fraser CrossFit Games 2019

Active recovery days 

Use rucking to keep you moving on your active rest days. Walk distances of 3 to 5 kilometers with a moderate weight (10-15% of your body weight) to keep your body active without generating excessive fatigue.

Dynamic warm-ups

If you have some extra time before class, rucking is ideal. Starting a CrossFit session with a light, weighted walk can help you warm up muscles, improve mobility and prepare your body for more explosive movements.

WODs with added weight

Combine rucking with other CrossFit movements, such as. burpeesThe new WODs, pull-ups or squats, to add an extra challenge and help you improve your performance in WODs.

goruck backpack for wods
Oihana Moya in Semifinals 2023

Although the weight is distributed differently, it is the same idea as the use of the weighted vests or additional loads.

Conclusion

Rucking is an effective, low-impact way to improve your CrossFit performance. Whether you use it as part of your active recovery or as an additional workout to build endurance and strength, gain muscle mass and reduce the chance of injury.

Incorporate rucking into your CrossFit routine and start to see your physical performance improve, while protecting your body from the wear and tear that other workouts can cause.

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