5 Strength Training Exercises for Ruckers

Eagles performing farmer’s carries in Atlanta, 2023.

Looking to up your rucking game? We’ve got your six. We’re about to break down some key exercises that target the muscles you engage while rucking. 

Whether you’re prepping for a ruck march or just want to boost your overall fitness, these exercises will set you up for success.

Rucking is a full body workout that engages several muscles. These include all of your core, upper back, and leg muscles. 

Here are 5 strength training exercises that target these muscles to help you build muscular strength and endurance for your rucks. 

1. Farmer’s Carry

This simple exercise packs a powerful punch. It targets all of the muscles you use while rucking - shoulders, biceps, triceps, forearms, upper back, quads, glutes, hamstrings, calves, and core. 

How to perform a farmer’s carry:

• Place a set of dumbbells or kettlebells on the floor one foot apart. 

• Stand up straight with your feet shoulder-width apart behind them.

• Squat down to pick up the weights.

• Engage your core and pull your shoulders back as you stand back up with the weights.

• Hold the weights at your sides and begin walking forward. 

• Walk for your desired time or distance.

• Squat to carefully place the weights back down. 

• Repeat 3 - 5 times. Complete 3 sets.

2. Weighted Step-Ups

Weighted step-ups are great exercises to condition your legs for rucking. They target your quads, hamstrings, and glutes.

How to perform weighted step-ups:

• Find a sturdy box or step. 

• Hold a dumbbell or kettlebell in each hand. 

• Carefully step up onto the box or step.

• Carefully step back down.

• Repeat for 30 seconds to 1 minute. Complete 3 sets.

3. Bent-Over Rows

Bent-over rows are a great exercise to help strengthen your postural muscles. This simple but effective exercise targets your latissimus dorsi, middle and lower trapezius, rhomboids, and posterior deltoids.

How to perform bent-over rows:

• Stand behind a barbell with your feet shoulder width apart. If you don’t have a barbell, that’s ok. Use two dumbbells instead.

• Bend at your hips while keeping your back straight and knees slightly bent. Your body should be bent forward at about a 45 degree angle.

• Grab the barbell a little wider than shoulder width with your palms facing towards your shins. 

• Engage your glutes and core as you pull your elbows behind you, squeezing your shoulders to bring the barbell or dumbbells to your abs. 

• Hold for an inhale and, as you exhale, slowly lower the bar or dumbbells back to the starting position. 

• Repeat 8-10 times. Complete 3 sets.

4. Shoulder Shrugs

Shoulder shrugs are a great way to build strength in your upper trapezius. Strong traps are essential for maintaining good posture at all times, including while rucking.

How to perform shoulder shrugs:

• Grab some dumbbells, holding one in each hand.

• Stand tall with your feet shoulder width apart with a slight bend in your knees.

• Slowly shrug your shoulders by trying to touch the top of them to your ears. Be sure to maintain a neutral posture and relaxed arms.

• Slowly lower your shoulders back to the starting position. 

• Repeat 8-10 times. Complete 3 sets.

5. Planks

Like the farmer’s carry, planks are a great full-body exercise. Planks especially work all of your core muscles, shoulders, and upper back.

Here’s how to do a plank:

• Get down on the floor like you’re about to do a push-up. 

  • You should be holding your body off of the floor with your hands or forearms and toes.

  • Your spine should be in a flat, neutral position.

  • Your elbows should be directly under your shoulders. If you’re on your forearms, they should be facing forward and make the number 11.

  • Your head should be relaxed, and you should be looking at the floor, not in front of you.

• Hold this position for 10-15 seconds to start. Over time, you can increase how long you hold a plank.

• Release. Take a few second break.

• Repeat 2-3 more times.

Add these exercises to your regular rucking sessions and you’ll start seeing improvements in your performance.

Remember, start light and gradually increase the weight and duration of these exercises as you build muscular strength and endurance.

Note:  Always consult a fitness professional before starting a new exercise regimen, especially if you have any pre-existing conditions or injuries.

Want to level up your rucking game?

Download the Team RWB Member App and join our Rucking Activity Group for more training tips and inspiration. Plus, they offer encouragement while you work toward your rucking goals.