What to Do When Rucking Or Carrying Heavy Loads Hurts

Biomechanist Katy Bowman and biologist Jeannette Loram talk about rucking —walking with weight on your back—and other modes of carrying. They touch on the evolutionary history of carrying, carrying in modern Hunter Gatherer populations, rucking in the military and the benefits of fitness rucking. Jeannette and Katy focus on the challenges associated with rucking particularly pain and discomfort. They explain how different body adjustments—like leaning forward, arching the back, or shifting the hips forward—are responses to offset the backward-pulling force of a heavy load. These shifts help accommodate the extra mass, but if a single adjustment is done repetitively or without muscular support through the core, pain can be the result. Listen in to discover a more varied and mindful approach to managing your ruck; your low back will thank you! Enhanced Show Notes & Full Transcript CHAPTERS 00:06:00 - The Dynamic Collective 00:07:00 - Are Humans Born to Carry? 00:13:00 - Phases of Life and Issues with Fitness Rucking and Carrying in General 00:26:00 - What's Holding You Up? Mindfulness in Rucking 00:38:45 - Listener Question about broken bones, brought to you by Ikaria Design 00:49:00 - A Conversation Between Katy and Jeannette: What Is the Big Movement Question? BOOKS, ARTICLES AND RESEARCH MENTIONED My Perfect Movement Plan by Katy Bowman Pain-Free Baby Holding by Katy Bowman Trunk Muscle Activity In Different Modes of Carrying by Motmans et al 2006 Bone Density and Intramedullary Rods by Kroger et al 2002 CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored Glasses Try Katy's Virtual Studio Free for 7 days! MADE POSSIBLE BY OUR WONDERFUL SPONSORS: Sweet Skins , organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20 Peluva , Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENT Ikaria Design , creators of the Soul Seat®, a height adjustable chair that allows you to sit in diverse shapes including cross-legged, take 10% of new inventory with code DNA10 Venn Design , beautiful floor cushions and ball seats that keep you moving at home or at the office Earth Runners , minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10 Smart Playrooms , design and products to keep you and your kids engaged and active at home, take 10% off monkey bars, rock wall panels and holds with code DNA10 Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits

You can listen to What to Do When Rucking Or Carrying Heavy Loads Hurts online on Radio and Podcast. Open the player on this page to stream the available audio.

What to Do When Rucking Or Carrying Heavy Loads Hurts is an episode from Move Your DNA with Katy Bowman by Nutritious Movement.

This episode is 57:55 long.

This episode was published on Jul 23, 2025.

Yes. Use the heart button on the episode page to add it to your favorite episodes list.

Yes. This page shows related episodes from Move Your DNA with Katy Bowman when more episodes are available from the podcast feed.