Introduction
In a world that glorifies complex workouts and flashy gym routines, there's something refreshingly primal about rucking. It’s just you, your pack, and the trail ahead. At A New Breed, we believe in reclaiming our strength through rugged, functional movement. Rucking embodies that philosophy: it’s simple, raw, and incredibly effective. Whether you're training for the wilderness, functional fitness, or just a better version of yourself, rucking is a powerful, underrated weapon in the arsenal.
What Is Rucking?
Rucking is the act of walking or hiking with a loaded backpack—also known as a “ruck.” Originating in military training, rucking builds not just cardio endurance, but functional strength and mental grit. It’s a hybrid of walking and resistance training that forces your entire body to adapt. According to multiple peer-reviewed studies, rucking is a low-impact, scalable, full-body exercise that torches calories while improving posture and stability.
In essence, rucking brings you closer to the kind of man nature intended you to be—strong, mobile, and resilient.
Etymology of “Ruck” and “Rucksack”
- “Ruck” comes from the German word “Rücken,” which means “back.”
- “Sack” is a straightforward translation of the English word “sack” or “bag.”
Put together, “Rucksack” literally means “back sack” or “bag for the back” in German. The term first entered English around the mid-19th century, primarily through military channels, especially as armies in Europe began adopting standardized load-bearing gear for soldiers.
The British Army began using the term “rucksack” in military manuals in the 1800s, and it stuck, especially for mountain troops and infantry who carried their equipment long distances.
Evolution of the Word
-Rucksack became the formal military and hiking term.
- Ruck became the shorthand, particularly in military circles (e.g., “ruck march,” “grab your ruck”).
- Over time, “rucking” emerged as a verb to describe the act of marching or hiking with a loaded ruck.
How to Carry a Rucksack: Form Matters
Just like with lifting, form is everything when rucking. The ruck should sit high on your back, with the weight evenly distributed and close to your spine. A tight hip belt and padded shoulder straps will reduce fatigue and prevent injury. Research from the Journal of Biomechanics shows that load placement dramatically impacts posture and energy expenditure. Improper carriage leads to spinal stress and reduced walking economy—two things we definitely don’t want on the trail or in the field.
Key takeaways:
- Keep the ruck weight close to the body’s center of gravity.
- Use a snug hip belt to shift weight off your shoulders.
- Engage your core throughout the walk to avoid slumping or back sway.
What Is Rucking Good For?
Peer-reviewed articles reveal that rucking enhances muscular endurance, cardiovascular health, and bone density—all while being joint-friendly. One study published in Military Medicine found that soldiers who rucked regularly saw significant improvements in VO2 max and lower-body strength.
Benefits of rucking include:
- Burns 2–3x more calories than walking.
- Builds leg, back, and core strength.
- Improves posture, gait mechanics, and balance.
- Promotes fat loss without muscle loss.
- Elevates mental toughness and stress resilience.
In short, it builds both physical and mental durability—the kind of durability every New Breed man needs.
Improvising a Ruck: No Pack? No Problem.
You don’t need a tactical rucksack to start rucking. Grab a sturdy backpack, fill it with books, water bottles, bricks, or sandbags—anything with weight and stability. Wrap items in towels to reduce shifting. Make sure the weight is stable, centered, and doesn't bounce or pull you off alignment.
Improvised Ruck Tips:
- Use a school or hiking backpack with padded straps.
- Distribute weight vertically, not horizontally.
- Aim for 10–20% of your bodyweight to start.
A man doesn’t need expensive gear to get started. He needs grit, a goal, and something heavy.
How to Start Rucking Safely
If you're new to rucking, begin with a 20–30 minute walk with 10–15 lbs. Gradually increase time and load over a few weeks. Stretch after each session and keep an eye on your posture. Proper warm-up and footwear (hiking boots or trail shoes) go a long way in preventing injury.
Rucking: A New Breed's Call to Action
This is the kind of movement that echoes the lives of hunters, warriors, and explorers. Rucking connects you to your primal self. It's a raw, powerful form of training that makes men harder to kill and easier to admire. Whether you're hiking through the woods or grinding out city blocks, rucking transforms your body and mind with every step.
So load up, step out, and start building the kind of strength that doesn’t need a gym to be forged.
🔎 Cited Research & References
- Knapik, J., Reynolds, K., & Harman, E. (2004). Soldier load carriage: historical, physiological, biomechanical, and medical aspects. Military Medicine, 169(1), 45–56. Link
- Attwells, R. L., Birrell, S. A., Hooper, R. H., & Mansfield, N. J. (2006). Influence of carrying heavy loads on soldiers’ posture, movements and gait. Ergonomics, 49(14), 1527–1537. DOI:10.1080/00140130600708259
- Harper, W. H., & McNaughton, L. R. (2006). Load carriage, human performance and employment standards. Applied Ergonomics, 37(6), 719–727. DOI:10.1016/j.apergo.2006.01.007
- Orr, R., Pope, R., Johnston, V., & Coyle, J. (2010). Load carriage: implications for infantry soldiers. Military Medicine, 175(2), 135–139. Link
- Holewijn, M. (1990). Physiological strain due to load carrying. European Journal of Applied Physiology, 61(3-4), 237–245. DOI:10.1007/BF00236034
- Martin, P. E., Nelson, R. C., & Hoover, J. P. (1985). Biomechanics of load carriage in military cadets. Human Factors, 27(2), 181–191. DOI:10.1177/001872088502700206
- Billing, D. C., & Silk, A. J. (2013). Tactics for reducing physiological strain and risk of injury in tactical populations. Journal of Strength and Conditioning Research, 27(4), 1114–1120. DOI:10.1519/JSC.0b013e318280c9f5
- Lester, M. E., Knapik, J. J., Catrambone, D., Antczak, A., Sharp, M. A., Burrell, L., & Darakjy, S. (2010). Effect of a 13-week Army Basic Combat Training program on body composition, physical fitness, and injury rates. Military Medicine, 175(6), 417–423. Link