Rucking

Rucking is the action of walking with weight on your back. Walking with a weighted rucksack (aka backpack) is a low impact exercise based on military training workouts.

Workouts

Rucking builds muscle and strength while improving cardio and endurance. Bringing both types of exercises together provides a fuller range of benefits to improve your health. You can burn up to 3x more calories than walking.

Patriot Wellness is starting a rucking club and scheduling times to ruck and support the physical and social needs of the Patriot. Between work and home, we spend 90% of our time indoors. We believe that being outside, in nature, is a basic need we all have as human beings.

Get a Rucksack or Backpack

If you are new to rucking, don't worry about which type of pack you use. There are rucksacks made specifically for rucking, but the important part is that you get started, so grab any backpack you can find laying around. We recommend GORUCK Rucksacks found here:

GoRuck.com

Add Some Weight

We recommend Ruck Plates, specifically designed to fit GORUCK Rucksacks, but you can start with what you've got.

Grab a weight and wrap it in a towel for cushion, and put it in the bag. Anything will work as your weight - dumbbells, bricks, books, you can even fill the bag with potting soil, just add weight.

When in doubt, start with 10-20 pounds.

Just Walk

Put your pack on and start walking. It's that easy. Start at a comfortable pace and keep an upright posture. Over time, you can increase the weight, speed, and distance.

Sandbag workouts

Safer Than Barbells

Sandbags test stabilizer muscles far more than fixed and immovable weights, with greater translation to competition, tactical environments, and life’s unpredictability. And if you must drop them mid rep, you won’t crack a rib or smash your foot like you would with a barbell or a dumbell.

Train Anywhere

Toss your Sandbags in the back of your truck and head to the local GORUCK Club meetup.

Or, pack one in your rucksack/backpack and use it when you get to wherever you want to train.

Or, travel with it empty and fill it up when you get there.

Patriot Wellness is planning to schedule sandbag and kettlebell workout times throughout the week to support the physical and social needs of the Patriot.

Get Started

Step 1. Download A waiver here:

Download

Step 2. Check Our Schedule Here

Sandlot App

Contact Us

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Disclaimer: We are not licensed healthcare professionals, nor do we provide medical advice.

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