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Ruck

Carry

This is the GOAT

Link Stuart Mcgill’s podcast with the GORUCK guys

basically, having the weight in a backpack is leverage to pull the back into position and with load may help alleviate backpain

best is to walk over un-even terrain like grass

do this with barefoot shoes

Keep it under 30lbs

Dan john’s rec

This is true particularly when we don’t have hip support or a backpack with a frame (MR Mountain Ruck/MR Pintler)

Back Mechanic

find the section on rucking

Don’t put the spine under load

I think this applies when the spine is not in a comprimised position underload, I don’t think this applies to rucking

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