The Foundation of Ruck Training: 3 Exercises That Actually Move the Needle
Rucking is apparently a trendy fitness concept now. Those of us who were required to do it as part of a job description find this mildly entertaining.
For anyone still doing it — whether for an event, a selection, or because it is Tuesday — a common mistake is adding more miles, more load, and more time under the pack while neglecting strength work and recovery.
Build the strength foundation alongside your ruck training. These are the three exercises I would start with.
1. The back squat
If I could pick one exercise for every athlete regardless of their goal, it is the back squat.
Want to get stronger? Squat. Want to get faster? Squat. Want to ruck farther with less suffering? Squat. The back squat builds lower body strength and gives you a practical way to progressively train your ability to handle load.
Watch someone squat and you get a useful look at their balance, control, and ability to maintain position under load. Use what you see to guide coaching and exercise selection.
One important note: mechanics before intensity. Do not load up a barbell and grind through ugly reps hoping weight will fix the problem. It will not. Start with clean movement, earn the load. The progression post covers the full rationale for why this sequence is non-negotiable.
2. The walking lunge
If your squat or deadlift has stalled, single-leg work is worth considering alongside your overall programming and recovery. Walking lunges train the glutes and legs one side at a time — and require zero equipment to get started.
Unloaded walking lunges build muscular endurance at high volume, which is exactly what you need to carry a heavy pack over rough terrain for hours. Add load — barbell, dumbbells, kettlebells, sandbag, or the actual ruck — and you are building serious unilateral strength and stability that transfers directly to the loaded movement demands of long rucks.
The lunge is underused because it is unglamorous. That is exactly why it works.
3. The kettlebell swing
The kettlebell swing gives you a way to train explosive hip extension and posterior-chain endurance. Learn the hinge, control the bell, and build the load gradually.
Performed correctly, the swing trains the posterior chain — glutes, hamstrings, spinal erectors — through repeated hip extension. In a six-week study, twice-weekly swing training improved maximal strength and vertical jump performance in healthy young men. That makes it a useful strength and power option for this foundation.
It is also one of the most effective conditioning tools available for people who do not want to run more miles.
If you want to improve your ruck performance without the soul-crushing volume most programs demand, the Free 5-Part Endurance Mini-Course covers the complete approach — strength work, interval structure, and how to put it together without wrecking your recovery.
The core principle
I coached CrossFit Endurance seminars for years. A solid strength and conditioning foundation was central to that approach. For rucking, build it alongside progressively loaded practice: a review of load-carriage training supports combining strength, aerobic conditioning, and specific load-carriage work.
I ran the GORUCK Heavy — 26+ hours — on a training base where the longest ruck in preparation was 90 minutes. That experience is part of why I emphasize strength preparation.
Get the squat, lunge, and swing dialed in. Build the posterior chain and progress your ruck mileage alongside it. Shin splints are a common problem. Gradual increases in training and enough recovery can help reduce the risk. If shin pain persists despite backing off, get it checked before pushing the mileage again. The AAOS guidance covers progression and when to seek an assessment.
References
Lake, J., & Lauder, M. (2012). Kettlebell swing training improves maximal and explosive strength. Journal of Strength and Conditioning Research, 26(8), 2228–2233.
Knapik, J., et al. (2012). A systematic review of the effects of physical training on load carriage performance. Journal of Strength and Conditioning Research, 26(2), 585–597.
American Academy of Orthopaedic Surgeons. Shin Splints. OrthoInfo.
