Mar 27, 2023

Gray Cook gets outside to focus on activity over exercise in this primer on rucking and why you shouldn’t treat postures like patterns. Gray is a fan of rucking because it answers his question: “Why do we spend so much time on lifts and so little time on carries?” From a functional movement point of view, most lifts are performed so that we can carry something. So a focus on lifts without carries is an incomplete workout. Rucking is a self-limiting exercise that follows the principles of growth and development and the ability to resist movement under load is the postural integrity that so many of us need. The Functional Movement Screen (FMS) has a mobility bias, so scrub your mobility issues, then recheck your posture. The Fundamental Capacity Screen (FCS) Carry Test then comes into play to see if you can maintain posture under load. Carry your rucksack high and maintain awareness of the load and your breathing. We often don’t feel postural mistakes until they are problems, so the additional weight (worn on the front or the back) requires increased motor awareness to keep your postural integrity under control. In addition to tips on walking with your rucksack, Gray demonstrates some half-kneeling and tall-kneeling drills that can be part of your warm-up or can be used anytime to check symmetry. If you're interested in getting your own @GORUCK rucksack and gear, follow the link below and use promo code FMS10 for 10% off any full-price items. https://www.goruck.com/