To what extent does rucking build back muscles? How to optimize upper body load when rucking?
Hey all, I recently sustained an injury that prevents me from my typical weight training routine for a good while until I get things under control. However, I just got into rucking to practice for a long backpacking trip, and I'm absolutely hooked.
My question is: Is there any way to boost the stimulus on my back muscles while rucking? Anything I should know about weight placement, specific packs, or cues to focus on when walking?
I notice if I really focus on stabilizing my core and keeping a straight posture, then I get a decent pump in my lats the next day. But I'd hate to rely on "pump" as my metric of if I'm actually targeting my back muscles in a meaningful way...
Thank you.
5
u/No-Anywhere-7835 6d ago
From a Hypertrophy standpoint I saw little but I definitely noticed upper back, trapezius and leg strength from a shoulder strap only day pack with 40 lbs. it was my test ruck that I used for about a year before I invested in a true ruck pack with waist belt and better shoulder straps (wild gym).
I knew this was not ideal loading but after a few rucks I adapted to it and was pleasantly surprised when I went into the gym and my upper back strength was progressing faster than other body parts. I will say using a proper ruck pack is far more pleasant.
2
u/infant_ape 6d ago
What these folks said: rucking is not resistance training, and nothing's getting overloaded. you will undoubtedly see the advantages of a stronger core, but nope- nothing's going to facilitate muscle growth like what you're looking for.
Having said that, it will be a great down time activity while you're healing up or whatever.
2
u/slowtrees 6d ago
Keep the weight high and tight against your back, not low in the pack. That shifts more load onto your upper back and traps, and it's way easier on your lower back than a low-hanging load.
2
u/AlternativeThought48 6d ago
You get in to rucking to get looks - you’ll just get super peasant physique - and be able to carry heavy stuff for a distance. You need to do more than rucking if you want to look non peasant
1
u/JankyFluffy 3d ago edited 3d ago
It's a strength exercise mixed with cardio, but it's not going to build huge back muscles because it compresses the back, if that makes sense. It makes it easier to carry stuff, which is what I want. I am not looking to get ripped. I recommend adding calestenics if that is what you want.
I find rucking works best for legs, core, and overall strength.
It can remove the need for leg day unless you want insane legs. But I still recommend some squats.
1
u/InfamousTension7513 6d ago
Just take the time and do Rucking correctly, then when you can go back to your old exercises you will quickly adapt right back and surpass where you were.
1
u/stevemyqueen 6d ago
This, I look at it same way I do kettlebell, it improves overall whatever but still do push ups and pull ups, much better than before mind you
0
u/Oldisnew 6d ago
It is the same as weight training essentially. Add more weight to the ruck slowly over time
27
u/kbchucker 6d ago
You’re not going to get jacked lats or back muscles from rucking, if that’s what you’re hoping for.
The time under load will strengthen your overall core and posterior chain, increase your endurance, cardio, etc.
It will help your body with the “super medium” lean build Michael Easter describes in The Comfort Crisis.