I’ve been on a weight loss journey for the past few years, and I’ve tried just about every type of workout under the sun. I’ve done HIIT, I’ve done CrossFit, I’ve even done yoga. But nothing has been as effective for me as weighted ruck workouts.
A few months ago, I decided to turn my GoRuck GR1 into a weighted ruck. I added some cinching straps and handles to the sides and bottom of the bag, and then I started filling it with sandbags. I started with 20 pounds, and I’ve gradually increased the weight as I’ve gotten stronger.
I’ve been using my weighted ruck for about three months now, and I’ve seen some amazing results. I’ve lost 55 pounds, I’ve built muscle, and I’ve increased my strength. I’m also more confident and motivated than ever before.
I love using my weighted ruck because it’s a versatile piece of gear. I can use it for a variety of exercises, including squats, lunges, presses, rows, cleans, jerks, push-ups, pull-ups, bear crawls, and Turkish get-ups. I can also use it for rucking, which is a great way to get a full-body workout.
If you’re looking for a new way to get in a great workout, I highly recommend giving weighted ruck workouts a try. They’re challenging, effective, and versatile. And they’re a lot of fun!
Here are some of the exercises that you can do with a weighted ruck:
- Squats: Start with your feet shoulder-width apart and the weighted ruck on your back. Bend your knees and lower your body until your thighs are parallel to the ground. Make sure to keep your back straight and your core engaged.
- Lunges: Start with your feet shoulder-width apart and the weighted ruck on your back. Step forward with one leg and lower your body until your front knee is bent at a 90-degree angle. Make sure to keep your back straight and your core engaged.
- Presses: Start with your feet shoulder-width apart and the weighted ruck on your back. Hold the ruck at chest level with both hands. Press the ruck overhead, keeping your arms straight. Lower the ruck back to chest level and repeat.
- Rows: Start with your feet shoulder-width apart and the weighted ruck on your back. Bend over at the waist and grasp the ruck with both hands. Pull the ruck up to your chest, keeping your back straight. Lower the ruck back to the ground and repeat.
- Cleans: Start with your feet shoulder-width apart and the weighted ruck on the ground in front of you. Squat down and grab the ruck with both hands. Keeping your back straight, explosively stand up and lift the ruck overhead.
- Jerk: Start with the weighted ruck overhead. Bend your knees and lower the ruck down to your chest. Explosively stand up and thrust the ruck overhead.
- Push-ups: Start in a plank position with your hands shoulder-width apart and the weighted ruck on your back. Lower your body down until your chest touches the ground. Push yourself back up to the starting position and repeat.
- Pull-ups: Grab a pull-up bar with an overhand grip. Hang from the bar with your arms fully extended. Pull yourself up until your chin is over the bar. Lower yourself back down to the starting position and repeat.
- Bear crawls: Start on your hands and knees with the weighted ruck on your back. Crawl forward on your hands and knees, keeping your back straight.
- Turkish get-ups: Start lying on your back with the weighted ruck on your chest. Roll onto your side and bring the ruck up to your chest. Push yourself up to a kneeling position and then stand up.
Here are some tips for doing weighted ruck workouts:
- Start with a weight that is challenging but not too heavy.
- Focus on good form.
- Progress to heavier weights as you get stronger.
- Listen to your body and take breaks when needed.
- Stay hydrated.
- Wear comfortable shoes.
- Warm up before your workout and cool down afterward.
I hope you enjoy weighted ruck workouts as much as I do!
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