>>77047286
didn't ask, incel

>>77047296
Thanks. I did 70kg (35kg in both hands) :)

>>77047286
They're also amazing for your posture.

>>77047307
That's probably why it was so good for my back

>>77047313
Where do feel this exercise the most though? Legs? Forearms?

>>77047316
for me it was the forearms and neck

>>77047301
Askers?

>>77047351
I asked. I messaged him on Grindr. Somehow he ended up posting on /fit/.
Oh well.

Just asking: does rucking provide any benefit for posture etc? I go hiking on mountains often and carry a lot of shit with me, but always feel my back getting worse lmao

>>77047296
YWNBAW

>>77047296
You will never pass but you should transition anyway

>>77047296
rope up tranny

>>77047286
Congrats anon, it's good for working core stabilization muscles. I use it for my rehab patients often.

Walk over an uneven surface or outdoors for more benefit too.

Suggest working your abs directly as well. Cheers!

>>77047388
No, quite the opposite. Military guys all have fucked backs (and knees) from rucking.

>>77047286
how is it an exercise? you never walk home with heavy shopping bags or something,?

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>>77047286
Very good.

>>77047691
it's an exercise because someone has drawn an anatomical diagram of it. namaste

>>77047286
compression of your spine cured your back pain?

>>77047286
How does this improve your lower back pain?
No a doubter just curious.

>>77049076
I got my lower back pain from sitting too much, when you sit a lot you get mechanical issues like your lower back compensating for your glutes not supporting your spine, as they become inactive when you sit.

So farmer's carries force all of your muscles to stabilise you, instead of letting some muscles get away with compensating for inactive muscles.

>>77049076
>>77049059
Targets a very thin and small ligament that is connected directly to your spine. Sorry forgot the name. It is what stabilizes your core.
Squats actually aggravate my lower back injury for the same reason as op replied. Can't train your legs at that point. So core stability becomes important. If not more than anything.

>>77049198
Have you replaced squats with something else?

I don't think I'll bother with deadlifts again but I don't want to give up squats, they work my legs so well

>>77049198
I would tell you what it is but the schizo will shit up the thread big time

>>77047286
>>77049126
How have should a beginner go? I can carry 15kg in each hand for several minutes. Do you walk fast carrying the weight?

>>77049447
go heavy and pick a set distance, you'll go as fast as you can to get done. it gets fun above body weight (for both)

>>77047286
>>77049076
Suitcase walks are a little bit better if your main goal is building your core, especially the hard to get quatratus lomborum and similar back muscles, and helping out with back pain issues.

>>77047286
A truly blessed exercise, I've been doing the same.

>>77047286
Good for you, I guess

>>77047388
I'm a lanklet with slight lordosis and I feel it's almost impossible to adjust a backpack so it doesn't slowly hurt back even if I try to technically place it right. Thanks for reading.

This is a grip exercise for me

I like how they work (upper) traps and force you to stand upright, also the grip even tho my grip is pretty okay anyway. Haven't programmed them in atm tho. The hex bar is pretty good compared to having dumbbells hit on your thighs or finding big enough dumbbells.

>>77047393
You will never be a winner?

>>77047301
How far? I have never done this but I'm considering.

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I have two go-to jokes I fire off at the boomers when I'm farmer's walking.

1. "Yeah I might just walk out of the door with these, I always wanted a pair of dumbbells like these at home haha"


2. "Just like when you're out shopping groceries eh? haha"

they work every time

>>77049997
doesn't have to be far just walk in literally any direction
it's like a plank where you just see how long you can do it for, apparently longer than two minutes is bad for you though

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>>77050005
haha
based

>>77047691
How fat are you that you carry 50kg shopping bags in each hand?

>>77049237
Unfortunately no. I like jump roping. It doesn't quite target the hamstrings heavily but it could be an additive for the lower parts.
>>77049447
It's basically cardio. So you do until point of failure. Even walking slowly you will feel the blood in your arms. It's similar to pushing a heavy cart.

The second aspect if you want it more lift ajd less cardio. Is to raise the weight as diagonal as possible. So not to your shoulders. The higher you go without crossing the limit to putting the strain on your shoulders. The more it will put that pressure on your inner core.

>>77050009
That should not be true. The only time you don't want a stiffer core is when you do bending movements. Like golfing. However for everyone close to beginners. They should.

>>77049321
How is it that the p*oas and "k*t*lard" schizos are not yet banned from this fucking board.

I had a longer, more thoughtful post written up, but hiroshimoot thought it was spam, so:
Do both farmer carries and suitcase carries. Walk, don't run. If you can hold the weight for more than 60 seconds, up the weight. I also recommend pushing and pulling prowler sleds if you have access to them; for the pull, grab the rope and walk backwards. It's good, low stress, full body conditioning. Like the carries, do it for short distances and up the weight if you still have gas in the tank after that.
Finally, since rucking was brought up, do that too. It fucks up military guys because they have to do it with 100+ pounds. Start with 10-15% bodyweight for 30-60 minutes, and work up to a max of 30% bodyweight. It's low-impact cardio that strengthens your joints, and it gets you outside.

>>77047286
i want to do this in my house but i do not have dumbells, what's the best way to do it? bags of rocks or sand?

>>77052855
High capacity sandbags with straps that you can fill over time in order to increase the weight.

>>77052828
How many degrees of incline are we talling here for 60 second walks? >>77052855
Gallons of water. More usefull, practical in daily life. Plastic handles will fuck with your fingers so that's fun for the day.

>>77047286
I will sound kinda beta but my gym is kinda small and it's in a rich neighborhood and it's kinda cringe to cycle around the small gym. What do? We have dumbells going up to 40kg and i also have been losing a lot grip on my left hand

>>77050114
I have never seen such a young man

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>>77052886
>How many degrees of incline
Good question! Never actually tried them on an incline. Since I don't have an answer for you, I'd say to experiment with whatever options are available to you. Note that doing it on an incline (or a decline, or uneven surfaces) will change the mechanics of the exercise, so it may be best to incorporate all of it at some level for the best all-around fitness.
>>77052922
pic related

>>77052922
just do it
as long as you're not taking yourself too seriously it doesn't matter

>>77047286
wtf why do ops pic show leg activation when farmer carry is all forearms and traps?

>>77047286
I only see manlets and dyels doing this at my gym

>>77053111
post body

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>>77049052
Dan John is based. Had him as a coach in hs and he taught me about kettlebells :)

>>77052936
No lol i meant the carry. Suitcase carry gets as heavy as possible on your core with your arms aimed somewhere around 45°. Since you aim for 60 second carries. I assume you do it with the heaviest load tucked in nearest to your body.

>>77053290
Oh, yeah, I keep my arm neutral and hanging at my side; holding it at an angle of any sort, even with a lighter weight, puts a lot of unnecessary stress on the shoulders.

how far do you walk doing this? Thinking of getting some dumbells and doing them at home

>>77055236
20 meters down and back, 100-180kg per hand depending on your level

>>77055236
>buy expensive heavy dumbbells at store with money I don't have (credit card)
>farmer's carry them home
>farmer's carry them back to store next session
>still within return window, return them
>repeat process next workout
i beat the system

>>77058318
genius

>>77047286
I do this all the time for work with a 5 gallon bucket of paint in each hand. Trekking through mud, loose sand, steps, many yards, multiple reps usually.
Don't see any point in doing it. Especially with dumbbells. With the paint buckets arguably at least the swinging low center of gravity and going through uneven surfaces actually forces your core to engage. Doing it "the proper way" is just lame and retarded as fuck and you're larping.

I did this two days ago because of this thread and unironically my quads are kinda sore. Anybody knows why?

>>77047655
Can confirm.

I have intrusive thoughts about grabbing heavy dumbbells at the gym and doing them on a treadmill next to a cardiobunny.
But I probably would end up on the internet.

>>77047655
yeah but how much of this is enlisted doing too much in a retarded manner and eating like an 8 year old Guatemalan with an unlimited credit card

with lighter weight would it be more useful do do 20 pounds per arm for intervals walking at a reasonable pace on my treadmill? or just putting 40 pounds in a backpack or vest and walking with that? just for general conditioning, some kind of core stability gains, and fitness?

>>77062354
Ruck =load on spine
Suticase carry with 10° inclide load on core. For stability not strength. It gets even better if you do it one hand. Doubling the amount you have to walk

>>77047296
KWAB