Basics of Rucking | Tips for Military, Ranger School, Special Forces, Tabbing, Backpacking

I've been working hard to cram as much ruck march training in as I possibly can since I only have about a month left until I go to the Fan Dance ruck march event! And in doing so, I've really had to get back to basics in order to prepare and be successful. Here are some of the best things you can do to be a good rucker!
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VIDEO SECTIONS:
00:00 Intro
02:40 Type of Rucksack to Use
03:50 How to Pack your Rucksack
05:10 Proper Weight Distribution of Rucksack
06:55 Nutrition when Ruck Marching
08:52 Footwear for Rucking
11:11 Proper Wear of your Rucksack
13:00 How Fast to Move While Rucking
15:15 Where you Should Ruck
16:16 How Often to Ruck
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#rucksack #soldiers #usarmy
*Nothing I say or do represents the US Army or DOD in any official way.
*An Amazon Associate Member

[@GrittySoldier]

🚨 “EMBRACE THE RUCK” 8-week training plan: grittysoldier.com/products/8-week-embrace-the-ruck-fitness-program

[@MyBagsFam16]

Im on the 2nd week of your ruck program but after rucking I get a headache. How do you stop getting headaches?

[@rokasb9441]

Man you look like terminator, keep it up!

[@bleeckertb]

just started my ruck, been walking 6 miles so decided after watching some of your videos to start with 10 pounds, i don't need food and carbs are not part of my diet, over the last couple years i've lost 100 pounds total and i've gone to keto-carnivore, i've been eating mostly red meat and eggs for the last year, and i'm doing my 6 mile on my fasting day and find i have plenty of energy even on mile 6

[@panzerwaifu8172]

"Babe wake up, new Gritty Soldier video just dropped."

[@user-kn2vo6hq2d]

I like your information that you give and I do two days a week and then on the weekends I'll do the whole weekend. I wonder if that's good for you or you think I shouldn't do that

[@druxytv]

I've been on my journey to 600 on the acft. I had a 444 in January, 510 in March and I think I could easily get 580 now in June. I want to say your 15 min full body workout and mobility is my go to before every single workout and you've been a huge impact to my progress. Let's get after it!

[@supersegway9464]

My last ACFT was around 430. Just getting to my first station now, any tips for the progress on the journey up?

[@druxytv]

⁠@@supersegway9464 Honestly have a set weekly schedule to attack certain muscle groups. It all depends on what you want to work towards. What works for me may not work for you. Vice versa. So set realistic goals first and work your way up. Every work out I do starts with a 15 min full body work out with days ranging from Chest, Arms, back, or legs with supersets of push ups/dips/sit ups /air squats/burpees. I finish off with cardio and give myself options. 3 mile incline walk, 2 mile jog, or 1 mile best time I can get. Final stretch/roll out for 5-10 minutes. Diet diet diet. I cook and meal prep fried eggs, ribeye, chicken, or tuna with rice, potatoes, spinach.

[@Valid.4l]

I’m stuck at 508 right now, my run and plank holding me back because I just be tired. Max the deadlift, sdc, and pushups, 9.7 ball toss, 1.40 plank, 19.16 2 mile

[@katyg3873]

Another top is pre hydrate. As in, the day or two days before your ruck/tab, drink A LOT of water/electrolytes. If you leave it till you’re marching to drink it’s already too late.

[@johnandelias]

Broke my ruck out last night, first time since 2011, in a hurry threw 45 lbs in it and wow not a good idea I will pack it right next time, love it

[@markargiro1577]

you never cease to hit every question that pops into my head when you make these videos. don’t stop doing what ur doing, it helps a lot

[@junkymunky2741]

Excellent advice. Thanks so much for the information and good luck with your training!

[@paulkeveny9015]

Thank you for your service Gritty. Can't wait to get started rucking.

[@claytonking1347]

These tips are gold, they have helped me a TON with prepping for OCS and joining.

[@carlabravo4360]

I'm training for the EFMB. Your videos helped me so much. Thank you!

[@philipholley1143]

Another outstanding video! I love ruck marching and try to get out there 4-5 times a week. Your videos have really inspired me over the last year or so. Keep ‘em coming.

[@GrittySoldier]

Will do! 🫡

[@Rnx-lt9hw]

Just did your 10 min push up video, man nothing makes me cramp up in my triceps like your videos 😢

[@GrittySoldier]

😂 good! 💪

[@patriot8421]

Love the miles ya putting in! Hope ya ass stays in and motivates our future warriors like you do on your YT! 🏴🇺🇸🫵🏼🫡

[@dietmtndewbaby]

Thanks so much for this video! I just did my first ruck this past week, and looking forward to doing more. I'm a runner (pavement and trails) as well as enjoy hiking, so rucking is a perfect exercise to switch things up during the week.

[@IronSharpensIron127]

I have the MOLLE 2 that was issued to the airborne for them to test. I love it

[@chasealvarez5209]

I'm a multi day backpacker, I typically carry the same weight as a ruck on the trails. Really good advice that I needed to hear.

[@SickGamingMC]

your videos been helping a lot i’m shipping out june 20th to fort moore 22 week osut💪🏽

[@KAMiKAZE-T.V.]

I’ve been rucking with a 60 Lbs A.L.I.C.E. Pack for an hour at 4MPH. And I’m a beginner. I’ve done that 3 times within the last week and a half 😅 I love it. I feel great doing it. It’s hard and I’m gassed at the end of it, but nobody cares! Suck it up!💪🏽💪🏽

[@mariosola1]

Gritty, I wish so badly I had seen this video a month ago. I put in a little over 120 miles rucking in June. I lift and hike but wanted something more challenging. I did all 120 miles with 45 lbs of steel plates in a rural king school bag. It was BRUTAL. I was doing 12 mile rucks with no food or water. Today the bag broke so I bought a north face terra 65 at dicks, it handles the weight so much better and I swapped most of the steel for my shooting bags. Really looking forward to getting into this more. Thank you for the videos, they are super helpful for us civilians!

[@sintenal4078]

Excellent tips, sir! Cannot wait to get back out there again. Get after it and get Gritty!

[@GrittySoldier]

🤘

[@alicantuncer4800]

Thanks a lot for this channel. I started rucking thanks to you. I replaced long slow runs with rucking for zone 2 cardio, my vo2max is increased faster compared to long slow runs, my posture is better, my feet and knees doesn't hurt as much as when I used to run more, my torso is stronger, I actually started to enjoy zone 2 cardio, I recover faster so I can devote more time to short fast runs like sprints, hill sprints, 3-5min fast runs and other stuff that doesn't come to my mind now. Thanks a lot. Cheers!

[@USA99999]

Been doin my stretches like you said...i accually feel better. I can walk, jog, and run a bit better. Used to get shin splints after about 2 miles...now i can just run 2 miles without hurtin myself. Thank you for the tips. Im going ruckin today, see how that goes. Really...Thank you for the help, it helps me improve for my enlistment. Not trying to make myself look weak. I just want to improve my physical health and my life. Thank you sir

[@barrydee2857]

Hey! New subscriber here! I learn quite a bit from your channel and experience. I’m 56 and sadly never been in military. However I’m going to start rucking for mental health and physical. Thank you for your suggestions on boots/socks combo and how to best pack the ruck properly. It’ll go a long way for me in my newest adventure. I just received my Garmont T8 NFS. I’m using fox tactical socks and picked up and used but very stout and in good shapes large Alice pack w the frame. Again thanks for your tips and tricks. With your help and advice I’m excited to start this journey!

[@emilanderssonmotorsport6378]

Love your videos! I'm training for a test with the Swedish National Guard in July, which will involve alot of rucking. Your videos keeps me motivated! 👌 Good luck on the Fan Dance!

[@GrittySoldier]

Thanks! I’m really looking forward to it. 🤘

[@MindestOP280]

@Gritty Soldier you should do a video on what's inside your bag usually when your rucking, and a more in-depth view of how you pack your bag with your items so we could use it as an idea of what could be some good things to use and how to properly manage the weight distribution.

[@Evalld]

Thank you for the video. It is likely that I will have to walk with a heavy backpack so it is interesting to know how to properly prepare

[@MichaelLeopold1]

Appreciate the overview

[@TomAce88]

Only just discovered your channel but loving it dude. Need to lose weight and this has helped me 👍

[@jamesbowen4696]

i was in the 82nd in the late 90's and did rucks with 75-80 pound loads. also jumped into jrtc with a 120 pound ruck

[@kevinnoak6598]

OUTSTANDING

[@samel-amad7548]

Very beneficial info. Just want to share my technique with you and the rest of the guys and would like to know what you think. I've been ruck marching for a while and I'm aiming to cover 12 miles in less than 3 hrs with a 30 lbs ruck sack. I found a good way to accomplish that by marching for 4 minutes and running for 1 minute all the way. so far I reached 9 miles, which I have completed in 2 hrs. My next march will be 12 miles, which hopefully will be completed in less than 3 hrs. (Aiming for 2 hrs 20 min. So the 4 minutes between running gives me enough time to catch my breath and get it back to normal, before I do the next 1 minute run. The only thing that's a bummer so far is getting a couple blisters, which are I believe because of the slight movement of my feet inside the boots. I will be wearing 2 pairs of socks next time and patching a couple of mole skin patches where I'm getting the blisters and hope for the best. I would be interested to know what you think of this technique and wonder if you are willing to try it and give me your input. Can't wait to hear how your fun dance went. Thank you for your videos and looking forward to the next one.

[@DariusJones05]

Training up for the NFM next year. Current pace is 18:20 per mile so I got some work to do. Kinda hard to push since 10months post Achilles repair, but been following your tips to get after it

[@11broomstickk]

ALICE pack all day, love how straight that metal frame keeps my back. Wish they still issued it.

[@Jesus-eg3yb]

I got this program of yours and I am truly enjoying it. I missed rucking. I just started it and recently completed day 4 of the program. Thanks man, truly appreciate the program.

[@GrittySoldier]

🤜 🤛

[@armaniharper8349]

Always good info bro! -SFC Lee

[@stansistrunk7279]

Thank you GRITTY! Got my T8 NFS, EASYFEET insoles and Fox fatigue fighters today. So awesome. They feel custom fit. Can’t wait to water break-in and start logging miles.

[@Drawtheline23]

Which backpack do you use for rucking?

[@stansistrunk7279]

Sorry. It’s an original LC-1 with the aluminum frame. Been retired 16 years. Knees suck now. Had a scope awhile back. Use a 3-day assault pack with 20 lbs.

[@Drawtheline23]

@@stansistrunk7279 txs for the reply and your service- hope you logging in those miles 😇

[@JG-od3xy]

Thanks!

[@GrittySoldier]

🙏 thanks so much for that!

[@ryanengland8358]

on ya fan dance training i hope you get alot of continuous hills mate as I've heard it's more like a jog to do it in the time to pass it heard the hill are pretty steep.... really want you to crush it in the time required for special forces😀👊

[@pawelkapica5363]

If your heavy items are down low, and you are climbing an incline, it will drag you backwards and down. But if the weight is up high close to your back it will help you lean forward. Just as an addition to the points you already made.

[@jameshardinki5wlt539]

Gritty, thank you for the videos they have been a wealth of information and motivation. I am on a new journey in my life to stay fit and get better at rucking. At work I fast walk during lunch around the shop. As per safety rules we can't run. Would a ten pound pack be a good way to simulate the workout I would get out of running? Thank you.

[@FlukeSteals]

Gritty, thank you for making these types of videos. I'm currently taking your ranger program, just trying to get better. I'm in colorado so the runs are really hard to make the time hacks and i've been doing them on the treadmill. So I feel like i'm cheating a little, do you have any advice or constructive criticism for me? Thanks again sir!

[@pawelkapica5363]

I wish I could get the DG3 over here in Europe. Looks like a solid ruck.

[@grinch45]

Retired 18E but 90s era. They gave us a letter from a general in 1990 that said no running with a ruck and I always followed that and agree with the 15 minutes per mile. There always the people who said rucking made their knees or body bad but I find your pain will go away if you learn about inflammation. I'm old now, retired and can only do 20 minutes a mile and only use 20 lbs once in a while. As an 18E, 90s standards for all was 55 lbs, I used 80 as my base weight as I got some radios. If there is an Army Times Archives (Oct 23, 1995 issue), our team medic had a letter printed on how rucksack weights were a mission problem and sort of confessing he could not carry his "nerf" ruck and I had to push him walking down hill, exfiling, I crawled hands and knees on to a TF160 BH looking at crew chief on why did you not grab me, got my 100 lbs ruck off (three commo modes) and then helped the rest of my team on and there was a whole lot more nerf rucks. Rucking is great and it does bring success. You got to do lots of hills. Thanks for the video.

[@tommynikon2283]

@6:00+ re: pack distribution/Wgt.; that's interesting because I've always done it the opposite: the heavy stuff below w/ lighter items higher. Why: Because you're going to transfer the majority load to hip belt, like 60/40. Heavier items at the top of your pack put more load on your shoulders and neck. FWIW: I'm 67, was a seasonal climbing guide/Mt. Rainier. Typical pack weights were about 40-45#.

[@outdoorlife5396]

Thanks, I could have used this back in the day. Now I have a bad back and knees. LOL

[@greekfitness972]

Are you stationed at Fort Liberty? I thought I had seen you rucking Friday morning during PT. I done a double stare lol Good shit brother!!

[@happynowfarms]

Go buy an Alice pack large from a surplus store. Do some retro rucking, also break in a pair of OD canvas jungle boots! Good times.

[@jimmiecatlin-bt1oy]

Getting an early start training for my first Norwegian!!!

[@GrittySoldier]

I still need to do that. 👍

[@jimmiecatlin-bt1oy]

@@GrittySoldier I'm here at fort huachuca for the next year reclassing and they're gonna have one here, I've got a good bit of time before then but it never hurts to get an early start

[@Will-nh4lm]

Hey! Just watching your videos for the past few months as I’ve been getting prepared for BCT and you’ve really gotten me to go above what I thought I could do. I’ve really proved to myself what I’m capable of and what I’m not yet which I think is great because it gives me something to work towards.👍🏼

[@GrittySoldier]

Keep that shit up man!!!!

[@athame9072]

Nice video. Thanks. Once question: do those quick release should strap buckles (CF bug out buckles) squeak?

[@GrittySoldier]

Not at all 👍

[@ryanengland8358]

how's your day going mate hope everyone is well😊

[@rickrice5659]

I’m in ROTC and I’ve been practicing this summer for ruck marches and your videos always help me out with a lot. Though, I have question, I have a GSD and I bring him with me on my rucks, I stop every so often to give him water because in TX it’s obviously very hot, is me stopping to give him water hurting my rucking experience? Should I ruck alone that way it simulates a real ruck where I don’t stop?

[@GrittySoldier]

I wouldn’t stress on that too much you’re already ahead of the power curve just by getting out there. 👍 Maybe the stops can just be considered simulated security stops/checks 😂

[@rickrice5659]

@@GrittySoldier Thanks 😂

[@liz9147]

You need more rain to get ready for the Fan Dance ⛈️❄️💨💦😅

[@ryanengland8358]

hi mate you never stop lol😂 how's it going?

[@GrittySoldier]

Feeling gritty!

[@steph-inspire]

Hey GS what boots should we wear?

[@lt.dashkov1079]

I want to train for TACP and although im active at the gym ive never done a Ruck. So ill take any advice as well any tips to stay mentally fit for selection. Currently active duty as a medic so thats the basis i have to work from

[@user-ny9ub3ut4m]

There’s not a lot of trails near me, but there are some inclines on the sidewalks in my neighborhood I ruck in. I have a pair of hiking boots (outdoorsy), but also a nice pair of Hoka Clifton 9’s. Might the boots be better?

[@Tyra_San]

do you size up your boots to account for swelling?

[@thewolves1046]

i love you video i big fan i one be militar one day

[@fishfarmingworld4007]

I am from india 🇮🇳🇮🇳🇮🇳nice video

[@anonymous_friend]

What's a good quality camel back that you guys use? I dont want it to fail me in the bush. Thanks

[@JJ-fu4by]

How tight or snug do you want your boots before rucking? Bc I always hear different answers. Some say you want them snug so your feet don’t move around, and others say you want some space for when/if your feet swell up a bit

[@nbk2098]

I have ranger school in july running 3618 5 mile my ruck 12 mile is 2hr35min just need little more help on chin up as am only doing 10 and sits 66 pu 55

[@doom4067]

I did 60 pounds once, more or less to see if I could. I did it, and never have again.

[@MyBagsFam16]

Question: how do you stop getting headaches after rucking?

[@infi-nity8638]

Hello Gritty, I'm 16 years old and have been starting to go to the gym. And my dream go is to become a ranger. But don't know what to start doing at the gym. Have been wanting to buy one of you're programs. But cant convince my parents enough to buy one. Any advice on what to do.

[@pawelkapica5363]

I am from Germany, so I have a question regarding the Ranger test. Can you choose your footwear and your ruck as long as they meet certain criteria? I am not in the military but I would love to replicate some of the PTs in my own time so I can work towards those fitness goals.

[@ryanengland8358]

hi mate asked a couple questions on another video. instead of ya searching through would it be better if i ask here mate?

[@enpassant7358]

How heavy do you think your Ruck would be on average if you were hiking the Appalachian Trail just for your self and not for military training?

[@zwimlil7731]

Do you have any advice for splin shin pain ? I only have splin shin pain during the first few miles and it does go away during the march but it is a sharp pain while it last.

[@philippj5176]

I always thought heavy stuff should be packed in the bottom and to carry most of the weight with your hip and not with your shoulders?

[@curtismccorkel6985]

What about 50 lb sandbag

[@TheNoMoMrNiceGuy]

Let's talk boots - what are you ruckin on your feet? Is there a nomenclature for current issue ?

[@edgarhernandez4529]

Are you ruck marching in Ft. Jackson?? If it is, i recongnize the area.

[@IronSharpensIron127]

Yeah depending on your size and ruck weight you can easily but 4-6000 calories on a 12 mile rucj

[@angelashcroft1832]

Hey, dude do you have to pay and that I'd love to do something like that

[@rexw2203]

Great stuff here for anybody looking to get fit by rucking. QUESTION to you: Back when I was rucking, I was at Camp Foster for 3 years and while there I went looking for some replacement shoulder straps for my Alice pack. What I found was some nice new straps but they had a small chest strap to link the two across my chest. I found this to be great for spreading the load on the shoulder straps across the chest. I could keep blood flowing to the hands and arms better. Feedback from anybody?

[@katyg3873]

Chest straps and waist/hip straps always!

[@RIVOXE]

Can I get in contact with you personally some way to help get my acft score up. Just 1 on 1 talk please.

[@ryanengland8358]

in the uk or in general has anyone here ever put a pull up cage with weights in a second floor bedroom would it be strong enough about 200 kg max any info appreciated 😊👊

[@lukeprince7690]

Hey man do you have how I can get to pass the US Forst service standard 3 miles 50 pounds in 45 minutes. I've been out of the game for a year help my wife after having extreme complications with have are 2nd little one. Tests in 35 days

[@ryanengland8358]

hi mate hope you and the family have had a great day. is there an update on how the fan dance training is going mate? thought I'd let you know that on amazon uk the rep fitness pr 1100 is 2262.94 pounds without any extras at all figured rep would want to know what there up to mate as i doubt most of us will be able to afford it lol i wish i could as i want a good cage with decent weight capacity that i can do hammer pull ups on do you know where you can get the protein you use as i can't get it in the uk as amazon uk doesn't have it and everywhere I've found is out of stock. if not is there another you know of with the same stuff in with no cholesterol as I've been looking and no joy? if not what is the chances of the supplements you use being added to your shop if it's not to hard to do mate? is it possible to do a wrist and forearm workout as my wrists are really skinny from when i had anorexia and I'm trying to improve. if you could that would be great and also a begginers running guide video as I'vehad loads of knee/ankle injuries thanks mate. apologies for the multiple questions lol.😊👊

[@devincooper8495]

Would you suggest any rucks from goruck?

[@GrittySoldier]

No not really 😬

[@Darkpool79]

🔥🔥🗿

[@easygroove]

The heaviest - ... highest up ? If you carry a heavy Backpack you need to use the Hip Belt - Ppure logic and Law of Lever that the heaviest Stuff should be as close to that point as Possible. So: Close to ones Back AND Hip

[@Matt-ou7tu]

Hi, I was wondering is there an age limit to taking up rucking? I'm not looking to take it up for the military or anything like that. Purely for fitness. However I'm 38 and my baseline fitness is poor currently. I'm looking to hike naturally first to build up my baseline fitness first, but I was just curious if there is an upper age limit when getting into it, do you think?

[@waynet3736]

38 is still young! Unless you have a medical condition you are far from being too old to ruck. Check with your doctor if you’re concerned. Start light and at a slow pace to allow your body to get used to it, but start.

[@Matt-ou7tu]

@@waynet3736 Thanks Wayne!

[@fishfarmingworld4007]

Hi 🇮🇳🇮🇳🇮🇳🇮🇳

[@ZachL14]

Alice gang

[@enpassant7358]

I still can't get over the fact today's Army doesn't polish their issued combat boots. 😀 And, you get to choose the boots you will wear for training?

[@Haynes30]

Polishing boots is a waste of time and doesn't provide any tactical advantage

[@enpassant7358]

@@Haynes30 Oh, I get that but I spend a lot of time doing it. lol

[@ryanengland8358]

sound advice mate enjoy ya ruck mate surprised you didnt take ya dog....mind a dog pulling. yeah probably not lol😂😀👊

[@GrittySoldier]

I used to bring my dog out but she’s too old now 😛

[@ryanengland8358]

@@GrittySoldier aww bless her what dogs you got we have a 10 year old siberian husky called blaze and a 3 year old German shepherd called sky but she was born with no back leg sockets unfortunately but she does well there both psycho's😂

[@farkbodark7462]

I continue to hear 15 min miles. That’s not a walk in anyone’s book.

[@reynoldslv9571]

Thats the bare minimum time for most military ruck timed events.

[@Matto_Harvo]

Sorry bro, love your work, but the most abuse you can do to your feet is putting them in a boot. Ok, if you’re tucking over prickles, but we can choose where we ruck. Interesting that you say it’s like your feet have conformed to the boot. They probably have. Imagine that. Is that good or bad? I mean if the boot was designed perfectly by god specifically for your foot, that’s ok: but if not? What’s happening to your foot? As for “support”, strong feet don’t need any support. But supportive boots weaken the foot. Viscious circle. Just things to consider or discount. Again, appreciate your stuff

[@gymtard]

So what you are saying is that the Go Ruck bags are not the greatest option for actual rucking....

[@GrittySoldier]

Definitely not, I’m not sure how those got so popular TBH…