Benefits, Risks, And Beginner Workouts From Experts

But even if you’re not in the military, you can try it yourself. Naturally, it’s a social activity, so you can work up a sweat while chatting with your workout buddies.

Whether you’re looking to embark on your own grueling journey or just want to know how it works, our experts on benefits, safety tips, workouts, and more will help you get started on the right path. Keep reading for all the information.

What is racking?

Simply put, rucking is the act of walking for long periods with a heavy weight in your backpack. “We like to say that rucking is active resistance training,” says Emily McCarthy, a former CIA case officer who later co-founded a rucking equipment and hobbyist company. Goruck With my husband. “It’s hard when you’re carrying a heavy burden. Hiking in the mountains is hard.”

You can go rucking anywhere, in the middle of the city or near nature. “Rucking is a low-impact exercise based on military training workouts that involves walking while carrying a weighted rucksack or backpack,” says Katie Knight, CPT, online fitness coach. night time training and 2022 gorak game champion. “I’m just walking with weight on my back.”

Although a rucksack is different from a standard backpack, it is also worth noting that you can use a variety of carriers to carry your rucksack. McCarthy says backpacks distribute your weight higher on your back, causing your shoulders to be pulled back slightly. “You’ll be able to stand up a little straighter while on the move, and you’ll be working your muscles and core differently than if you were just going hiking or backpacking,” she added.

How to start racking

Here are some tips from Knight to get you started rucking safely and happily.

1. Start small. Dr. Knight recommends starting with a 2-4 mile walk with weights once or twice a week. Start with 10 to 25 pounds and see how you feel in the first mile. You should be able to travel at a moderate pace for 15 or 20 minutes per mile. “If he’s traveling less than 20 minutes per mile, you should lower the rack weight,” Knight recommends.
2. Add weight gradually. Only add about 5 to 10 pounds of additional weight each week. A solid goal for rucking is to be able to carry about 1/3 of your body weight, but this is a long-term goal and should be approached very slowly to avoid injury. If you don’t want to buy weighted plates specifically for the rack, you can also fill the pack with dumbbells, books, or even bricks. Make sure your luggage can handle the extra weight. If you’re experiencing any discomfort, such as lower back pain, extreme fatigue, or leg pain, Knight points out that losing weight and walking longer can help.
3. Gradually increase the distance. Only increase your time or distance by about 10% each week. Even with the increased distance, he should be able to maintain around 20 minute miles for the entire workout.
4. Balance the weight. This will help ensure correct posture and muscle work. You don’t want all your weight to just be on your hips and shoulders, says Knight. Ideally, the load is located in the upper back between the shoulder blades. He fills the space at the bottom of his backpack with a towel or something light and places his weight on top of it. You’ll also want to use a pack with a hipbelt to support your lower body.

Get your rack ready with these expert-recommended items:

Racking gear recommendations

According to Knight, this responsive, lightweight trail runner has enough cushioning to support your weight-bearing strides.

GoRuck Rack Plate Carrier 3.0

This pack is designed to hold rack plates securely. Padded handles and back provide added comfort even when you sweat.

The standard rack plate fits seamlessly into the carrier, but has extra wide handles on each end so it can also be used for solo workouts. The plates come in 10-pound, 20-pound, and 30-pound weights to provide just the right amount of resistance.

black diamond mini wire carabiner

McCarthy often uses it to attach water bottles and first aid kits to the outside of a backpack for easy access.

Advantages of racking

• Build strength. According to the results of a 2019 study, walking with a weighted pack improves muscle strength throughout the body. Strength and Conditioning Research Journal. Participants in this study gained overall strength for squat jumps, push-ups, and sit-ups after performing resistance training and weighted walking during a 10-week training period. Overall, Knight noticed an increase in both upper and lower body strength once his clients started racking.
• Increases cardiorespiratory endurance. Increasing the amp not only increases muscle strength, but also gives your heart a good workout. “It’s a great way to build your aerobic foundation,” says Purcell Dugger, CPT, a certified personal trainer and Nike running coach. Participants in the same 2019 study also showed an increase in maximal oxygen uptake, an indicator of health status. aerobic fitness. Specifically, rucking is a type of zone 2 cardio exercise. This means you’ll be working at a sustained high heart rate for long periods of time.
• Train your whole body. When you rack, your lower body muscles work to maintain your walking or hiking pace. Additionally, your upper body will work to carry the weighted pack with proper form. This will strengthen your core, lower back, and shoulder muscles.
• Easy access. “You can do all of these workouts with gym equipment and extra gear, but with a rack, it’s the easiest thing you can do,” Knight says. Even if you don’t have the specified racking equipment (more on that later!), it’s easy to start a racking routine. You can add it to your weekly training routine. cross trainingAlternatively, you can use a weighted rack to add specific strength-training movements while walking or hiking.

This content is imported from polls. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Potential risks of racking

Rucking is a low-impact activity with all of the perks listed above, but there are some risks you should be aware of before you start and while you’re out and about.

1. Injuries caused by overuse. With weighted exercises, overdoing them too quickly can be a big risk. Walking long distances with luggage can lead to overuse injuries, a 2016 study found. University of Wisconsin-Milwaukee found. It is easier to avoid it if you start with light weight for short distances and gradually increase the weight. McCarthy says a good starting pack weight is around 10 to 20 pounds.
2. Increased overall feeling of fatigue. A 2023 magazine article says fatigue did increase for soldiers who took part in long, heavy marches. military medicine report. The study measured fatigue by looking at energy expenditure, muscle fatigue, and cognitive activity and found that at the end of the march, stride length decreased and trunk lean increased. If you find yourself slouching or losing good posture during a rack, take some weight off your back and readjust.

Racking examples for beginners

• Let’s pack a backpack and go for a walk. An easy way to experiment with rucking is to add 8 to 10 pounds of weight to your backpack or rucksack. From there, slowly increase your rucking time by two to three minutes each time you train each week, Dugger says.
• Run on the treadmill. If you prefer to exercise indoors and have access to a gym, Dugger suggests using a treadmill. “He puts the treadmill on a fairly steep incline of 8 to 12 percent and walks at a speed of 2.7 to 3.5 for about 10 to 30 minutes,” says Dugger.
• Repeat Hill. Find a hill in your neighborhood and walk up and down it for as long as you like with your luggage on your back.

Best exercises to prepare for rucking

If you’re itching to give it a go, prepare to strengthen your body and maintain good walking form with the following exercises recommended by Dugger and Knight. According to Knight, incorporating one or all of his movements in the center of the ruck allows for an additional challenge. Walk a mile, do a few sets, then finish the ruck.

1. Forearm plank

Method:

1. Start on your hands and knees on the floor.
2. Place your forearms on the floor with your elbows directly below your shoulders.
3. Step your legs back, one at a time, until you form a straight line from the top of your head to your heels.
4. Squeeze your glutes and press your toes into the floor and hold this position for at least 30 seconds.

Why not: Training your core is a smart way to prepare for racks that require plenty of core strength. If you want to make your plank even stronger, Dugger suggests wearing a weighted vest.

2. Reverse lunge

Method:

1. Stand with your feet shoulder-width apart and your hands on your hips. (You also have the option of holding dumbbells by your side to take it to the next level.)
2. Take a large step back with your right leg and below the knee and tap the ground, bending your knees to create a 90-degree angle.
3. Push your feet out to stand and raise your right leg to return to the start. That’s 1 rep.
4. Continue alternating. Repeat 10 times per side.

Why not: The added weight from racking can put stress on your joints. Reverse lunges prepare your body for the walking movement pattern without putting as much stress on your knees, Dugger says.

3. Jumping Jack

Method:

1. Stand with your feet together and your hands at your sides.
2. Spread your legs wider than your hips and simultaneously swing your outstretched arms to the sides and raise them above your head.
3. Step your legs back behind you while lowering your hands to your sides.
4. Continue alternating in and out for 30 seconds. Work up to 2 1/2 minutes.

Why not: This simple move is a surefire way to prepare for rucking. “Rucking is going to challenge your aerobic capacity and conditioning,” says Dugger. “Jumping jacks are a great endurance and aerobic exercise that improves overall heart health.”

4. Bentover Row

Method:

1. Stand with your feet shoulder-width apart, knees slightly bent, hips slightly tilted forward, and hold dumbbells in your hands or on the edge of your backpack.
2. Hold the weights close to your shins and pull the weights toward your ribcage, squeezing your shoulder blades together. Drive your elbows back toward the sky and keep your weight close to your body as you lift.
3. Reversing the movement will return you to the starting position. That’s 1 rep.

Why not: This movement stimulates your back’s largest muscle, the latissimus dorsi, which helps stabilize your back, neck, and lower back.

5. Shoulder press

Method:

1. With your feet shoulder-width apart, hold dumbbells on your shoulders with your palms facing your body. (There is also an option to grip the edge of a weighted backpack.)
2. Engage your core and lift the weight straight over your head until your arms are extended so that your wrists, elbows, and shoulders are in a straight line.
3. Reversing the movement will return you to the starting position. That’s 1 rep.

Why not: This movement works multiple muscles in your upper body at the same time (anterior deltoids, triceps, and chest), which can also help you hold heavy loads.

Sabrina is an editorial assistant at Women’s Health. When she’s not writing, she can be found running, training in mixed martial arts, or reading.