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No ruck? No problem. Whether you're training for an event, getting outside for some fresh air, or just adding intensity to your daily walks, you don’t need fancy gear to get started. A simple backpack and some household or gym items can get the job done. Here’s how to build your own DIY ruck that sits comfortably and safely for your workout.
What You’ll Need:
Step-by-Step Instructions
1. Start with Padding.
Fill the bottom half of your backpack with rolled-up towels or small blankets. This helps create structure and elevates the weight higher up in the pack—where you want it.
2. Add Your Weight.
Place your weight (dumbbell, plates, books) on top of the towels. You want the load to sit high and snug, resting comfortably against your upper/mid back. If using multiple items, secure them with tape or place them in a bag to prevent shifting.
3. Cinch It Tight.
Pull the shoulder straps snug so the top of the pack sits just below the base of your neck. If your bag has a chest strap or hip strap—use them! This will help distribute the load and reduce shoulder strain.
4. Check Your Posture.
Stand tall, shoulders relaxed. If the weight pulls you backward or causes slouching, readjust. A proper setup allows you to ruck upright, with the load close to your center of mass.
Bonus Tips
With the right setup, even a regular backpack can become a powerful training tool. Now get out there and ruck!
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