The Benefits Of Rucking
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- เผยแพร่เมื่อ 8 ก.ย. 2024
- In this QUAH Sal, Adam, & Justin answer the question "What are your thoughts on rucking? Does it combine some of the benefits of resistance training with cardio? What impact does it have on posture?".
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"The Benefits Of Rucking"
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WTF. I lost 25 pounds rucking, lowered blood pressure, no more pre diabetic, got stronger, don't get tired like 3 years ago, got back posture.
congrats
The same with me.
Seems like they didn't do muck rucking to me... they would definitely understand its numerous benefits and low detriments.
That is awesome. How much weight do you ruck and distance?
From the first seconds it was apparent that these guys in this clip doesn't know what they are talking about. First of all, people who has massive overweight, are absolutely the ones who will benefit most from walking. As weight goes down, walking becomes more neutral to them physically, and then it makes sense to add some rucking sessions. I am not yet sure about posture, but I definitely want to un-round my shoulders with 20+ kg on them, otherwise it starts to hurt, also do face pulls :D
These guys argument is so nonsense. Same could be said about any other exercise then - that its only benefit is becoming better at that exercise, it is just stupid to say.
These guys are gym bros. Loaded carries of all kinds are some of the best things you can do. Add loaded front carries (zercher, etc), farmers walks, and rucking to your lifestyle and your general health and fitness will go up. These things fill in the holes of standard weight training that bros like these guys wouldn't understand unless they actually tried to do something real world.
Well said
These guys actually say farmer carried are good. So not sure the difference of opinion
Spot on
Hear hear! They seem to totally not get it. Literally a different (fitness) universe for them
Facts 👍🏽
I love how all of the comments are dragging these dudes through the mud for their uninformed opinions on the benefits of rucking. Rucking is a very functional form of fitness. It’s built into us as humans. Carrying your stuff and walking long distances is something humans have been doing for survival since prehistoric times. It’s a great way to be fit. I’ve lost 30 lbs in 3 months with the help of rucking. Helps burn fat, burn calories, build and strengthen muscle, and gives you crazy endurance. Every muscle in my body is on fire after a ruck hike.
👍🏻
The comments warm the sub-cockles of my heart. I ruck 5 miles a day. Why? Like Goggins said. “Cause you’re not”
These guys are really ignorant about rucking
It’s insanely beneficial. You feel it in your core. Like the old man strength/primal strength. People have great biomechanics with walking, but tend to have terrible biomechanics with running.
Obviously these guys have no idea what they’re talking about
These dudes dont' know schitt about rucking or backpacking. Hardest thing I ever did was climb TWO passes on john muir trail the first day when my pack was heaviest. Extremely physically challenging.
they are bros
Helps back posture, does make your legs stronger, deffintly makes your traps bigger
I've done rucking over the last 6 months to improve posture and sprinting speeds. As soon as you stop training with a well suported rucksack your times improve. I came from running at 10MPH to 16MPH all because Rucking helped to build and strengthen me.
Increase speed with rucking 😂
Good one
@@panoskaiolakala1053 says the couch potato.
@@panoskaiolakala1053 it does increase your speed , I started with 45lbs walking 1hr 20 minutes 4 days a week after a month I added 10 more lbs , I began to Jog at a steady pace for 34 to 40 minutes with 55lbs with out stopping , I noticed how my calves were being developed and become stronger , stamina went up , and the time that I run with out weight I've noticed the difference . I have played soccer practice boxing and run so I enjoy cardiovascular work outs , and I have notice the changes that incorporating rucking has done
Start slow for less chance of injury. I lost weight, got stronger and some muscle growth with a 20kg back pack (I use 4 x 5kg sandbags). Its a good switch up from the gym.. Also, walk for a month with it, then run without it and see the gains in your back, shoulders and core.. hahaha it definately works. Bad posture is the same rucking or in the gym. If you want to be outdoors and get fit, its great if done correctly. Btw I walked on flat surfaces to reduce injury,, you dont have to be in the mountains for impact. ✌
You felt you lost some belly fat? Also, did you have a good diet.
@@eternaljuniorversal yes took about 4 weeks to see results which were very noticeable. My calves grew huge too!!
@@KASPA_RAJA Thats great.
Couldn’t disagree more with their takes; rucking with 10 to 20% of your body weight is a great way to get in slow steady state cardio, not even to mention the fact that it’s going to build up those stabilizer muscles in your core and trunk and overall make your work capacity so much better.
Also with rucking you’re getting the most bang for your buck, most people who are new to the gym do you not want to do high-intensity interval training as a form of cardio, so from a psychological standpoint building up those positive feelings in a new client about training is paramount and rucking is a great way to do that, you burn way more calories rucking at a slow pace then you do just walking.
Yes. This piece sounds like a whole lot of excuses from where I'm rucking.
Strengthens a whole lot of tissues from shoulders to feet.
People do rucking to get fit not specifically for anything! Rucking has no problems, sorry it has if anything a lot of benefits. Rucking is bloody amazing! No it’s not CARDIO thank you it’s proper STRENGTH.....THESE guys need to get out there and do it.
Yeah they are just parroting the bro trends
They will crap on rucking but then teach some bs "functional" training routine to their clients
I no longer run as much as I used to. I ruck an hour and half per day. I lose 4 inches from my waist. Went from 230 to 217. Works for me.
Want to destroy yourself real good, run. Used to sell orthopedic implants and surgeons LOVED runners. They knew runners were money in the bank. Knee injections then eventual replacements and probably hip work as well if they lived long enough. Running for non competitors is absolutely stupid.
@@edackley8595I agree! Whenever I see a runner I cringe!
Sorry but I think your mistaken , I’m a a mother of five started rucking cos I hate running, i carry around 20kg plates in a back pack and I’ve lost so much weight, gained so much muscle and I’m much fitter than ever. I walk 10 miles at 4 miles per hour. Cardio does nothing compared to weight training, and Rucking as a form of weight training becomes a combined compound movement which involves both cardio and strength, and has numerous benefits. Your posture is also not affected if done correctly, but when you place the weights in the back and have them secured in place, ( I wrap them in towels so they don’t slide) and pull the straps of the bag so the plates are close to your body your posture is forced to be in position. Only thing i would say is if your going fir a very heavy load then don’t run, walk at a pace that suits you. The lighter the load the faster the pace. But I think for me it’s been the best thing ever. The gyms here are closed at the moment, but even then it’s a great workout and in the fresh air. I still do dead lifts and other weight training exercises, but i believe any exercise if not done correctly can cause injury. Also I ruck purely cos I enjoy it. It’s a great sport and amazing for fat loss and muscle mass.
@sugar yeah man..i luv rucking too
Nice!
I’m going to start rucking after my Achilles tendinitis gets better. I used to do some running, but I’ll be awhile before I can hope to do that again. But simply walking with a weighted pack sounds doable as long as I start with a reasonable weight.
Come to South Wales UK and follow me up some of my local mountains. Ill give you a light pack too.
Stay on my heels, my tempo all the way and tell me after 14 minutes "its doing nothing"
Wow. Exceptionally dumb answers. Not in line with any of the science on loaded carries. Nice works gents.
They love farmers walks actually lol
@@paragon1782 yeah because farmers walks became trendy these bros with their walmart PT certificates would probably tell fat people to just run and then they say rucking is injury inducing lol
@@fullsendit292 why are you getting ideologically defensive over a type of cardio? Lmao they never tell people to run long distance. Check out their other stuff. They are in the top 5 of TH-cam fitness info imo.
@@paragon1782 just because they are successful doesn't mean they are correct look how inconsistent they are they praise farmers walks but completely dismiss rucking they just parroting the bro trends
@@paragon1782 I didn't say long-distance I mean running in general is a not good for obese people even athletes get injuries from running
4 years late lol, but glad I saw this so I know which people not to watch lol. Rucking is one of the best hacks for losing weight and building muscle at the same time. Do genuine research and listen to what actual professionals say. Not guys who promote jugging protein shakes and pre workout and only going to the gym. Rucking will keep you fit for life.
Disagree - this is walking with WEIGHT. So it's better than running on your joints, but you are burning calories in a much more enjoyable fashion. You can do it ANYWHERE. It doesn't have to be long-distance every time. Notice how fit special forces soldiers are, this is half of what they do, all of the time. However, you have to work your way up to this. I was in the infantry, so I still have muscle memory on how to ruck properly. And you can't overdo the weight too soon, that will definitely make you prone to injury.
Genuine question why is it a military staple exercise in that case
I have inadvertently been rucking for the past 3 years and I can say I have maintained good muscularity increased stamina in both resistance and endurance exercise. I am 47 years old and I have a 5% body fat. I believe rucking and intermittent fasting have a lot to do with it. Because I have been doing both for 3 years and have had many variations in my diet. I think there are many spill over benefits.
Military been using it for a long time, guys..
Because infantry combat patrols are fundamental to warfighting and that's basically what rucking is physically.
@@theskateboardfan 5% body fat. hahahahahaha
@@cannibalholocaust3015 I hearrrr you, probably not, but we get the point he’s making
Is like saying :"Do not lift weights ,is useless, is only useful if you going to need to lift weights .... "this guys are full of bro science
I heard its especially good for women and bone strength. BC women are likely to not do weight training, rucking fills in those gaps for bone strength. As long as you watch your posture and not get carried away with the weights. Start light. 3x's a week maybe, walking like 2 miles? or something...
Rucking is what I do. It works well out on the trails. I can certainly tell when I have the weight vs without. It’s more strenuous with so it’s a much better workout. As far as the dangers it’s better than running the trail. Talk about dangerous!
These guys aren't in great shape, but they're telling us what to do. Interesting?
I'm the same with weight training. I don't see the point unless you're gunna have to pick up heavy loads in your day to day life. Otherwise it has no value.
You're just dumb.
I like to combine rucking and hiking together, just came back from a 24h trip and it was fun af. I have muscle ache on almost all spots of my legs and back, im gonna definetly do this more often. Have to disagree with the video, if one exercise is fun to you there is value in it.
Anything that burns calories is beneficial...smh
What about running with poor form on concrete for years? Lmao or doing snatches and dead lifts for AMRAPs and running in the same workout? Lolol clearly there is a gradient of quality when it comes to exercises.
@@paragon1782 rucking doesnt require expert form and you are not having as much impact as running its way easier for fat people to do with minimal injury risk over running wich will blow out knees and ankles
@@fullsendit292 it definitely seems better than running long distance. But normal hiking seems like it would have all the benefits of rucking with less load on the spine and ligaments. I could imagine it reinforcing bad posture habits
@@paragon1782 bro having the bag on your back forces you straighten back to counter balance it's building your back not breaking it
You guys sound like doctors that says that deadlift is bad for your back and squat is bad for your knees
Such a stupid take lol. Lifting weights is only beneficial for people who lift heavy things. Same argument. Obviously resistance training, or adding weight in the case of rucking, is beneficial. Add in the bonus perks such as getting outdoors and general benefits of walking.
I have been rucking for a few months. My cardio situation is a lot better, my legs are much stronger, I have lost 15 lbs. my shoulders are noticeably stronger. If you don’t increase the weight too fast the injury situation is much better than running.
These guys have gotta be playing around, these subtle little additions to your workouts/ daily movement completely change your body/health overtime. ignore these guys, get a weighted vest, and get moving!
This is not an informed assessment. I recommend just going out there and giving it a try.
I do this all the time. I get my daily 10k steps with a 40lb ruck. When you first start you will notice your posterior chain re-awaken. Nothing but good can come from this practice. Give it a try ..it's virtually free too.
Fuck I’m getting confused 🤷♂️. I thougth I was on good shape yesterday I went rocking for 13 miles with 20 lbs on and I sweat 💦 like crazy man definitely a good exercise .
You’re wrong. Very wrong. I’ve reduced BP (am on high BP medication) and got rid of fatty liver pain using rucking. I’m a civilian and have never felt fitter! I am even beginning to light jog with the pack - currently sitting very fast per km. You build up slowly (I started by just walking - moving to longer and hillier walks, and then started adding a rucksack with weight). Perhaps you should try it…
Tbh I just do it for fun. When I hike or go out on runs it just makes it more fun because of the challenge.
Almost all strength increases come from weights. I find it insane these guys are so anti rucking. I guess the military that has an RPAT is dumb and has no historical data to show muscular Performance results. I guess other gyms who use the methodology don’t have data. Never seen these guys before and I always want to be open minded but don’t Think I will watch them again. FYI have sons in USMC, have family in DOJ, have family in LE, and I’ve been in 2 of them… all the data disagrees but god bless the 410K viewers because it’s America
I disagree with these takes. I love the show, but ask a marine how much rucking gets you in shape. I walk my dog every day for Low intensity steady state cardio. I added a 30 pound rucksack several months ago and my core strength has improved, posture improved, and V02 max improved. I wouldn’t run with the weight on my back because of the joint issue but walking is great. No substitute for resistance training of course but to step up the cardio a little bit I liken it too walking uphill on the treadmill versus flat
I do a 15 mile hike every sunday + 30 pounds.... my legs are toned and not small and i dont train legs besides this.... and i dont do any cardio outside this... i do a ton of calisthenics over the rest of the week .... im 33 work construction 50 hours per week and in the best shape of my life
I would like into this more guys and its 3x the calories burned per minute vs walking
Wearing a weighted vest I could feel the muscle imbalance between left and right side of my upper body while hiking. I feel like it helps balance things out after a good hike and also makes you aware of your imbalances.
One thing I don't like about these guys is that they act like they know everything about everything. I'm no expert but there seems to be a lot of evidence to show that they're not exactly correct about this subject.
Better than running. As far as joints...start slow and slowly add weight
These guys are clearly deluded into believing their own narrow and limiting narrative. So lying on your back and pushing a weight away from your chest 10 times is great exercise but carrying 30-40 ponds on your back for miles won’t contribute to anything other than the ability to catty a weight on your back for miles?! Rucking is about as functional a training regime as you can get. Whatever. It’s so hard to get people to poke their heads up for a minute out of their own little world and consider things objectively and honestly.
Sometimes the gym is all people know. But just doing the gym is boring. In my experience, I've gotten alot stronger doing things outside of the gym. Rucking, uphill sprints, tractor tire and sledge hammer workouts, etc. I know alot of farmers who are some of the strongest people I know, and they've never been to a gym in their lives. Just got strong and shredded from pure hard work
@@ddennis2430 doing stuff outside the gym is definitely fun! I like doing resisted sprints, hill sprints, and heavy as well as medium weight for distance for sled drags. In addition to the stuff in the gym of course.
The Problem with Heavy Rucking is that it's not for everyone , it's like a new person who is brought into the Mortuary Industry picking up Deadbodies.
First time I ve disagreed with your advice on this topic.
i carry 70 lbs in the pack and hold 2 10lb plates and ruck. I do this as my primary exercise 3x a week. I have put on 15 lbs of muscle and all of my neck and back issues from sitting at a desk all day went away. You don't run, you trot. Hills crush my legs and I should know as a former competitive powerlifter. I disagree with you on all points.
*Bro science FTL*
These guys against delta operators which btw do a whole lot of rucking with a lot of weight would crumble. Which is where rucking came from. It’s a military exercise.
I did.2.5 miles with 30 pounds on my first ruck. You definitely work every muscle from your toe to your neck.
I love these guys and this channel and subscribed years ago but I didn't think they'd down play rucking the way they did. Calisthenics/bodyweight training with some added bodyweight is good.
Don't listen to this. Rucking is great for building resilience and mental toughness. It gets you outdoors for long periods of time which is obviously very beneficial. It is great cardio and is actually very low risk for joints etc, far less so than running. These are just a few of a lot of benefits
Translation: “we haven’t figured out a way to monetize Rucking for our company yet. “
Rest assured that they will change their “Mind” when they have a way to make money from it.
A lot of seriously ignorant opinions with this video. Makes question what other misinformation these guys are passing off.
These guys have good info but they miss the mark on this one
I thought they were legit until this video
I understand if you jump right into a 100lb weighted vest it could be harmful but I don't see any way possible walking with more weight on your body could be anything but beneficial. If you throw a 10-20lb vest on while you go for your afternoon walk has to be better simply due to the added exertion required from your muscles which increases blood flow. I get it, it's not resistance training but it isn't meant to be. If you're going for a walk anyway, you may as well increase the benefits of the walk. I like this show but I adamantly disagree with this clip.
I haven't tried rucking but i do the other one that rhymes with rucking and it proves to build stamina and endurance.
You could ruck 2-3 miles a day and get more out of it then a year body building
More like "Mind Dump" podcast
It is just their opinion. I love rucking.
Benefits of rucking?
Your core is going to be engaged a fuck ton more you'll feel it
Calfs will get strong as hell
Good bone health
You've got weight pushing down on you while you carry out a movement...I.e weight lifting is exactly that
Just do it haha its an easy add on to an easy walk to make it harder get yourself a vest get yourself a backpack and load that shit up with 10kg
A lot cheaper thN a gym. More benefit than walking.
Are these guys even in shape???
Worst advice ever. All they know is bicep curls and kickbacks.
Sounds like they’ve been rucking around their local Wal-Mart parking lot. Maybe they should try rucking some California hills and then give their feedback.
DISLIKE BUTTON - 1 like = 1 dislike
Disagree with these guys.
Gym bro scientists
Rucking makes you stronger for sure
This guys should just say “ I don’t know” such ridiculously ignorant answers 😂😂😂
If you enjoy the outdoors and simply want to be healthier, it is perfect.
What a load of crap, wrong info
What a ton of not knowing what you're talking about lol As for pain/joints, don't load up 70lbs on your first go... Starting should be around 15% of your body weight then progressively overload over time. "Mind Pump Podcast", for juicing I'm assuming and not actual knowledge.
I’m using it to carry a golf bag and make it feel light
These dudes don’t know what they’re talking about 😂
You guys are off on this one
These guys are funny
Damn they didn’t say not one benefit from it...they deff don’t like that exercise
Talking through their arses, you can tell they've never had a go.
These guys when trying prove a point: “Unless you’re trying to…” then proceeds to name movements that’s important for everyday living like varying stuff for distance or “wrestling” lol. As far as joint pains that’s literally with any movements. Like anything dosage matters.
Marine Corps 0311 ( Infantry) Veteran here. --- I don't have knees anymore LOL
Rucking is great for so many things. Don't exaggerate the weight though. About 20-25% of bodyweight max.
I remember going to boxing after a 3 day hiking trip. I was much quicker on my feet, noticable difference. Actually makes sense when you have just been carefully stepping on rocky terrain under load for days.
These guys miss real world application because they're in the gym too much, but men will almost always have to carry something whether you're working working a warehouse, or a firefighter carrying people out of a burning building rucking will help significantly with overall strength. Stick to doing it once a week though because I agree your joins need time to recover
these guys dont knon ish
Absolutely disagree, they sound ignorant.
These guys though 😂. It's clear don't ruck and/or they hate rucking.
Fuck are y'all talkin about it's a killer workout. Shouldn't do it every day obviously but dont rule it out cause ur knees hurt
These dudes are just straight guessing…
Yeah...I guarantee you all these dudes would be tf outta breath with a 100lb pack on their back on my NordicTrack treadmill at 40 percent incline lol. This just shows you that they are blindly judging this technique without ever having personally tried it!
Weak
All these people in the comments are so salty since they love rucking. Obviously rucking can be bad on your joints. Have none of you ever met a prior military member? The rucking destroys those guys back and knees
Only bad if run with it and don’t recover properly
@@Fucev so walking and marching long periods has never damaged a military members joints as long as they got proper recovery? Sounds like bs to me.
Also, So many reps (steps taken) under load sounds like a recipe for a over use injury to me. Even if you only do it once a week. And you aren't going to get great results from a workout u only do once every week or so.
@@paragon1782 Running is much harder on the joints and people never stopped running. It’s all about slowly building up on whatever level your body is currently at. If you always keep 1 leg on the ground and and don’t slam your legs into the ground like running then it’s a positive for your joints. Most people who get injured in the military while rucking are in special forces selections or specific schools where they are depriving you from food and sleep for months which will obviously lead to injuries.
@@Fucev hmmm okay I could imagine that being true military wise.
But when we have experts saying reverse pulls on sleds are the most important exercise for knee joints in the modern era. I'm suspicious of rucking, since that would reinforce the exact opposite movement pattern.
I would remove this if I were you. It is VERY uniformed / bad information.
I disagree. Strongly.
This is such a bad take. It truly hurt to watch 😂 who tf watches these guys
Wait...what? You're not doing a power lifting meet, don't bother lifting weights
Sounds like these guys don't ruck.
Dumb answers
Terrible advice :0
this guys dont know nothing.....
L take
🤣 yall have no idea about rucking
Ignorant opinions haha