Ruck Star Workouts 1

Ready to take your rucking to the next level? Check out these essential ruck and sandbag workouts from our resident Ruck Star, Ronald Tortola (bio below).  


This simple exercise trains multiple muscle groups including the hamstrings, glutes, and hips. Above all, it kickstarts your journey to a stronger back.   


Stand with feet shoulder-width apart. Maintain a straight back as you hinge at the hip, bend down and simply stand back up to lift a heavy ruck. Continue hinging at the hip to place the ruck on the ground and stand up with it again. Repeat for multiple reps.


One of the best ways to strengthen your arms and work your grip at the same time is with ruck/sandbag biceps curls. The length of the ruck/sandbag lets you work your biceps through a greater range of motion than dumbbells.


Turn you rucksack sideways so that you can easily grab the top and bottom. Keep your body straight (don't rock) as you extend your arms and then curl them up to your chin. Add weight or reps to get those biceps burning. 



A Sandbag Clean is a multi-muscle exercise that will stimulate the entire lower body as well as the core and even some of your upper body as well. It's considered to be a compound exercise, so is a great one for both building muscle strength as well as burning up calories quickly.


From a squat, use your legs to lift your ruck from the ground. As it gathers some momentum, explosively pull the bag upwards into a clench against your chest. Then extend your arms to place, drop, or throw the ruck to the ground. Repeat the process multiple times. 



Ronald Tortola is an endurance junkie and MudGear's resident Ruck Star. Along with completing multiple obstacle course races and endurance events including Spartan Race and World's Toughest Mudder, Ronald has earned finisher patches from GORUCK Pre Selection and Team Assessment along with two completion skulls 💀💀 from the infamous Death Race. Follow Ronald at

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