I'm so happy I found this exercise. It literally instantly cured my lower back pain.
>>77047286didn't ask, incel
>>77047296Thanks. I did 70kg (35kg in both hands) :)
>>77047286They're also amazing for your posture.
>>77047307That's probably why it was so good for my back
>>77047313Where do feel this exercise the most though? Legs? Forearms?
>>77047316for me it was the forearms and neck
>>77047301Askers?
>>77047351I 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
>>77047296YWNBAW
>>77047296You will never pass but you should transition anyway
>>77047296rope up tranny
>>77047286Congrats 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!
>>77047388No, quite the opposite. Military guys all have fucked backs (and knees) from rucking.
>>77047286how is it an exercise? you never walk home with heavy shopping bags or something,?
>>77047286Very good.
>>77047691it's an exercise because someone has drawn an anatomical diagram of it. namaste
>>77047286compression of your spine cured your back pain?
>>77047286How does this improve your lower back pain?No a doubter just curious.
>>77049076I 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>>77049059Targets 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.
>>77049198Have 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
>>77049198I would tell you what it is but the schizo will shit up the thread big time
>>77047286>>77049126How have should a beginner go? I can carry 15kg in each hand for several minutes. Do you walk fast carrying the weight?
>>77049447go 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>>77049076Suitcase 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.
>>77047286A truly blessed exercise, I've been doing the same.
>>77047286Good for you, I guess
>>77047388I'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.
>>77047393You will never be a winner?
>>77047301How far? I have never done this but I'm considering.
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
>>77049997doesn'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
>>77050005hahabased
>>77047691How fat are you that you carry 50kg shopping bags in each hand?
>>77049237Unfortunately no. I like jump roping. It doesn't quite target the hamstrings heavily but it could be an additive for the lower parts.>>77049447It'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.
>>77050009That 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.
>>77049321How 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.
>>77047286i 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?
>>77052855High capacity sandbags with straps that you can fill over time in order to increase the weight.
>>77052828How many degrees of incline are we talling here for 60 second walks? >>77052855Gallons of water. More usefull, practical in daily life. Plastic handles will fuck with your fingers so that's fun for the day.
>>77047286I 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
>>77050114I have never seen such a young man
>>77052886>How many degrees of inclineGood 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.>>77052922pic related
>>77052922just do it as long as you're not taking yourself too seriously it doesn't matter
>>77047286wtf why do ops pic show leg activation when farmer carry is all forearms and traps?
>>77047286I only see manlets and dyels doing this at my gym
>>77053111post body
>>77049052Dan John is based. Had him as a coach in hs and he taught me about kettlebells :)
>>77052936No 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.
>>77053290Oh, 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
>>7705523620 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 workouti beat the system
>>77058318genius
>>77047286I 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?
>>77047655Can confirm.
