The ruck (military name for backpack) is one of the most versatile training tools you can utilize whether it be training for the mountains or deployment down range. They’re useful whether you’re someone who travels a lot, you’re stuck on a FOB somewhere with limited training equipment, or you’re an athlete that prefers to simply their equipment tool box. For your ruck based exercises all you need is a sturdy ruck with plenty of places to grip, and enough items or fillers (small flexible containers for sand, pea gravel, etc.) to add weight for your exercises and you’re set.

As training tools rucks are inexpensive, easy to obtain or already a part of the mountain sports and tactical athlete tool box, the awkward shape and ability to change the weight make them great training tools for the real world. They’re a great piece of equipment if you are on deployment and have limited access to more conventional training tools too.

Here is a look at our top 5 ruck based exercises to enhance your preparedness.

Ruck Get-ups

This one is a total body strengthening exercise with a high emphasis on core flexion, extension, and rotation. While useful at training the efficiency at raises the body from the deck under load, this exercise also requires a high degree of shoulder and hip stabilization.

Bearhug Split Squats

An effective “squatting” style movement that trains legs, glutes, and core stability. Because of the balance component this exercise is also useful at working on the stability needed for movement over rough terrain.

1-Sided Farmers Carry

This functional movement trains shoulder, arm, and grip strength. Similar to the Bearhug Split Squat, this exercise also trains balance and core stability. For some added endurance training, choose a load that is challenging, maintain square shoulders and walk as far as you can, switch sides and come back the same distance.

Shoulder to Shoulder Press

This simple movement allows the tactical athlete to get plenty of upper body work done even with little weight. Even though most of the work is being done by the upper body, the rest of the body (trunk, hips, and legs) still have to stabilize for a strong base of support for the movement.

Over the Chest Flutter Kicks

The Flutter Kick is a staple of most tactical training schools and selection courses. It not only trains strength endurance in the core and hip flexors, but is also used to train mental toughness. By holding a ruck over chest during execution, you add a degree of difficulty to an already tough exercise.

Not every athlete has the luxury of having a professional coach train them multiple times a week. Location, cost, work and family can all hinder one’s ability to train consistently. The lack of a world class training center and a professional coach is no excuse not to be fit. 3-4 hours a week and a few simple tools can get you to a fairly high level of fitness.