The Bucket Mile
Date: May 1st 2018 - Jun 30th 2018
What it is
A gravel-filled 5-gallon bucket that must be carried for 1 mile. 75 pounds for males and 50 pounds for females.
Upper-back strength, grip strength, posterior-chain endurance, and glute strength.
The bucket carry is meant to be a grueling and tiring carry. It’s simple but not easy.
Signups start May 1st with the event to take place anytime between May 1st and June 30th. This gives you ample time to train and complete the virtual race. Registration closes on June 30th. To guarantee that you get a medal, please register by June 4th.
The Bucket Mile virtual race will cost $20 per person if in the US and $25 outside of the US.
Entry Fee includes shipping.
Proceeds from this virtual race will be split 25/75 between Beasts OCR and the Organization for Autism Research.
Participants will receive a sweet medal which will be shipped out after the event ends. To guarantee that you get a medal, please register by June 4th. Yes, I said that twice.
Once registered and paid for the event, you can do the virtual race as many times as you like. No matter how many times you run the race, your best time will be shown.
How to carry the bucket
Different arm lengths will have different proper grips on the bucket. The one I like the best is the bear hug method that is taught in the Spartan Obstacle Course Specialist Course. The bucket is held high against the chest, arms wrapped around, one hand is grasping the other wrist. Squeeze in tight using your lats and back muscles. This keeps the bucket off your hip flexors and close to your center of gravity. This will allow you to move quicker and carry longer.
DO NOT carry the bucket up on the shoulder! This is a big mistake I see at the race. There is an artery that runs through the area that you don’t want to mess around with.
When you have to put the bucket down. kneel and place the bucket on your quad and not the ground. This will save you from having to lift the bucket off the ground and using up more energy. Alternatively, if you can place the bucket on a park table or large rock, that works too!
I like to have 1-to-2 days per week that have heavy carries in my workout. Or I do them after the main workout. I mix up the buckets with large sandbags that I can bear hug. Work your way up to 75-pounds for the mile carry. Start light go long distances. Then add weight and reduce the distance over time. (Watch the SGX video for ideas on gym exercises you can do as well).
(i.e. 50 pounds for 400 meters versus 100-pound carries for 10-meters x time rounds.)
Use gloves. Gloves are beneficial if you hold the bucket at the bottom. The buckets have a small ridge under that digs into your hands. Not to mention that it just hurts. The gloves will protect you from this.
|1||The Beast in the North||00:20:16||Run||Male|