Squat down and hold the ruck roughly shoulder-width apart. Maintaining a straight back is key, so focus on pulling your shoulders back and weight on your heels.

Overhead Press

Start with the ruck at your chest and use both arms to push the ruck up overhead.

Ruck Squat

Standard squat with ruck on your back.

Overhead Squat

Hold ruck overhead the entire time while performing squats. Focus on keeping your weight in your heels.

Russian Twist

Start on your butt, legs off the ground and rotate the ruck side to side. To scale place feet on the ground.

High Pull

Start with the ruck on the ground, knees slightly bent and pull the ruck up towards your chin as you straighten your legs.

Bear Crawl

Keep hands in front of you, shoulder-width apart, and hips in the air as you crawl forward. Remember, bears don't have knees!

Plank Pull Through

Start in plank position and drag the ruck under your core, switching arms each time.

Push Up

Perform with a ruck on if possible, if not do a regular pushup without a ruck. To scale further, do pushups on knees.


Start with the ruck at your chests, bend knees into squat position and push ruck overhead as you stand.

Ruck Swing

Hold ruck between knees by top handle with knees slightly bent. Explosively extend the hips and drive them forward, creating the power needed to swing the ruck to eye level.

Walking Lunges

Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Keep your upper body straight, with your shoulders back and gaze looking forward. Alternate which leg you step forward with.

Suitcase Carry

Hold the ruck in one hand by your side and walk (or run to go faster). Switch hands half way.