I’ve always found creativity and innovation to be key in maintaining a consistent workout regimen. It was during my weight loss journey, when I lost an incredible 55lbs, that I came up with an innovative idea. I decided to turn my everyday carry (EDC), a Huckberry slick nutria colored GoRuck GR1 26L from SCARS, into a versatile exercise tool.
This particular ruck wasn’t an off-the-shelf purchase. It was customized with an additional $400 to add cinching straps and handles on the sides and bottom, making the total cost a cool $800. These additional elements were key in transforming my daily weighted ruck into an all-round workout tool.
Loaded with 24kg, equivalent to the weight I’ve managed to lose, this ruck accompanies me every single day. It’s not just an accessory or a constant reminder of my weight loss journey, but it serves as a dual-purpose tool. The very weight that I once carried around in body fat, I now utilize as resistance in my workouts, further fueling my weight loss and strength building.
With the added handles and cinch straps, this ruck becomes much more than a bag to carry things. It morphs into something that resembles a kettlebell, a medicine ball, and a workout sandbag. This versatile transformation turns a mundane daily accessory into a portable and convenient piece of exercise equipment.
Having this gear with me at all times means I can work out anywhere, even during my daily trips to the Walter Reed Community Center Park by the famed pickleball courts. Not only does this ensure consistency in my fitness routine, but it also adds an element of surprise and variation to my workouts, keeping them from becoming stale and monotonous.
Now, you might be wondering what exercises one can perform with a weighted ruck. I’ve discovered quite a few, with each one capable of providing a comprehensive workout. Whether your weighted ruck is similar to the GoRuck Rucker 4.0 or customized like mine, here’s a list of exercises you can try:
- Ruck Squat: Just as you would with a medicine ball, you can hold the ruck at your chest with both hands. Squat down as though you’re sitting on a chair, making sure your knees stay behind your toes. Push back up to your starting position. This is one rep. Aim for 10-15 reps, just as you would with a kettlebell or medicine ball.
- Ruck Swing: Again, mimicking a kettlebell exercise, you can grasp the ruck with both hands, swing it between your legs, and then up to chest level. This full-body exercise is great for building both strength and cardiovascular fitness. Aim for 10-15 reps.
- Ruck Deadlift: With the ruck on the ground in front of you, stand with your feet hip-width apart, squat down, and grip the ruck. Pushing through your heels, you lift the ruck off the ground while keeping your back straight. Lower it back down in a controlled manner. This is another full-body exercise, with a focus on your posterior chain. Try doing 10-15 reps.
- Ruck Overhead Press: Mimicking a dumbbell overhead press, hold the ruck at your chest level, press it overhead until your arms are fully extended, and then lower it back down slowly. This targets your shoulders and triceps. Aim for 10-15 reps.
- Ruck Push-ups: This variation of the push-up involves you wearing the ruck on your back. It adds resistance to your workout, enhancing the strength of your arms and chest. Aim for 10-20 reps.
- Ruck Lunges: Holding the ruck at your chest level, you take a step forward with one foot, lowering your body until your front knee forms a 90-degree angle. Push back up to the starting position and then switch legs. This is a fantastic lower-body exercise. Aim for 10-15 reps per leg.
These exercises can be performed daily or every alternate day, depending on your fitness level and comfort. The key is to ensure you’re maintaining proper form throughout to prevent injuries and to maximize the benefits of the workouts. It’s crucial to remember that every weight we carry, literal or metaphorical, can be used to build our strength. So, whether it’s a weight loss journey, strength training, or simply staying fit, a daily weighted ruck like the customized GoRuck GR1 can be a unique and effective tool to achieve your fitness goals.
Suggested Reading
- How I Turned My GoRuck GR1 into a Weighted Ruck and My New Favorite Workout Tool
- Are you slow rucking?
- Recalibrating My Fitness Journey: From Weighted Ruck Carry to Assisted Calisthenics
- Learn from my mistake and start with a lighter weight plate before you try to ruck with a 45lb plate
- Two hours a day, seven days a week training plan for Planet Fitness