No wonder we lost all the recent wars, they hire retards that are trained by retards. Belt transfers weight to hips... Spine transfers weight to hips... Hurr durr use spine!
Ive worked in orthopedics and human performance for 15 years. This guy just nailed what 90% of trainers and therapist struggle to communicate and does it extremely well. Big respect my man.
Outstanding! When I was in US Marine Reconnaissance my senior NCOs knew these basic concepts. Pack high on shoulders and waistband over belly button. On a lurp patrol we humped 60-70 lbs for 4-8 days. Great video for those who are hiking with even 30 lbs.
I think the concept of the "waist" has changed over time. If you look at how most men's trousers were worn, until the late 1960's, they came up to the "natural waist", which is about where you have your belts in this video. The western world just styles and wears their pants differently now, so wearing the belt at the contemporary concept of "waist" is too low.
Great explanation man. 21 years a grunt and retired myself 2 years ago. Glad to see fellow infantrymen putting out solid content, especially post retirement.
There are two types of belts on backpacks. A waist belt and a hip belt. Most military packs and day packs, especially older military packs, use waist belts. Most all true hiking packs use hip belts, which are designed to go around the hips to transfer weight to hips and off of the shoulders. These are designed for long distance hiking. Military packs with waist belts are designed to allow access to the individuals battle belt for access to magazines, pistols and whatever else is carried on the battle belt. Great information as always, Randal. Thanks
I think thats what the "pads" on military packs are for. The nylon straps on those are merely to stop the pad from bouncing and shifting. Actual belts on all (correctly designed) hiking packs are in fact intended to be used as described in the video. Having a weight simply resting on the hips does not make sense as that does not "transfer the weight" to the hip complex in any intelligenty or workable manner that the hips can actually perform that function. Weight transfer to the hips has to be done via the core, that is the only way it works. By attempting to bypass the bracing effect and making the belt rest directly on the hips simply creates an interference with the pelvic complex.
@@ghostape6481 you obviously lose a lot of bets. Please demonstrate an actual example of a single quality ruck that is designed to "sit on your hips" rucks designed with a pad to be used with belt kit do not count as they are limited by their intended usage and cause lots of injuries
@Leec_1972 I'm a professional Forrester. I hike for a living and carry a backpack every day. Hip belts do exactly what they are proposed to do, lay off the majority of the pack weight to the hips and off the shoulders. I'm not going to be "told" about proper backpack usage by a non hiker wannabe trying to sound smart. Put a pack on and hike ten miles every day and get back with the real hikers with your nonsense.
@Leec_1972 I've got a dozen backpacks. Packs with hip belts and waist belts. For carrying any weight at al over significant distance, only a pack with a hipmbelt works best because of the weight transfer. I can tell you are not a serious hiker by your ignorance
Agree for military style pack, with a "waist " belt but not for decent hiking or hunting pack with load lifters, "lumbar" pad and a "hip" belt, The latter is definitely designed to take the weight off the shoulders, or alternate as required. Different style of pack. Check out hunting pack "how to" vid, like Kifaru, where their packs are designed to carry over 100 lbs, Love your vids tho.
Totally agree and I was going to make the exact same point. My Kifaru EMR (Gen 1) will comfortably carry 100+ pounds with very little pressure on the shoulders. It conforms to the body and doesn't move around even when running when you have it adjusted properly. His other points are totally correct, however, and even the EMR works better when you wear it a little higher than you might think.
I'm interested in his theory of the rucksack, which I carried in the infantry. However, when I was a mountain guide, the monster packs we carried on expedition and multi-night climbs do rely on the iliac crest as the platform for your load. The mistake many veterans make when carrying the large climbing packs is to arrange the shoulder straps as a kind of puckered-up gap at the very top. They think it takes the load off the shoulders, but the best method is to have your shoulder straps touching everywhere, using the load lifters (top straps) pulling the pack closer to your back and centering it nearer your own center of gravity. The other mistake is to call the hip belt a belly band, and place it too high. Put the pack on, all straps loosened, half tighten the shoulder straps, then tighten the hip belt (not a belly strap, a hip belt) onto the shelf of your hips (iliac crest), then tighten the secondary straps of your hip belt, to include the diagonal strap that comes off of the center-bottom of your pack and attaches to the hip belt. Now complete the tightening of the shoulder straps, then the load lifters, and lastly the sternum strap. The sternum strap is often worn too high but needs to be right above your nipple-line. When hiking downhill, you may shift more load onto your hips; when ascending everything is snug but a bit more load onto your shoulders. On the level, you may alternate some of the load. Do not place the heaviest gear at the very top - instead place it near the level of your shoulders so as to draw a line from the heavy part directly over your hips. The top heavy arrangement is for external frame backpackers, and balance is not an issue because you're not going to achieve balance. Climbers gave up external frame backpacks a long time ago.
@@1caseyk that's absolutely correct! One important thing when moving about in very uneven (alpine) terrain, where you climb as well as walk is to not have your backpack wobbling around which can be caused by load distribution straps set too loose, like you said, and by things inside your pack like bigger water bladders that start shifting weight while you move, which can lead to unpleasant surprises.
Excellent upload finally someone who knows how show backpackers out there how to really fit a pack! Another rule I always use when fitting any pack is always make sure when the pack is heavy and fully loaded is to makes sure the bottom of the pack sits always above your pants/ trousers at your back.
This comment is coming more than a year after the video but I wanted to report that the advice given regarding waist belts was extremely helpful. I ruck with a 5.11 RUSH 24 with a 75 km GHB load plus a couple of external pouches for water and a coffee thermos (I like to pause on my rucks and enjoy sunrise with a coffee). The Rush 24 does not come with a waist belt but it does have anchoring points that will accept a belt 1.5 inches wide. Recently, I followed the advice in your video using a regular leather belt about 1.5 inches wide. After a couple of weeks I switched to low-cost poylester web work belt of the same width. The addition of a belt per your instruction substantially reduced the strain on my back allowing me to ruck further with no discomfort. Legs and feet are now the limiting factor rather than my 64 year old back. Many thanks for the sound advice!!!
What is absolutely great is that it then makes it possible to have the waist belt tighten exactly between the pistol belt and the plate carrier. Whenever I’m struggling with typical grunt issues your channel obviously has some kind of solutions or at least interesting insights to dig further
I found out this actually by accident. I bought a new backpack and it had a lot higher waist belt position on it and it immediately felt a lot more comfortable to carry. I then adjusted my older packs (that had the adjustability) for a higher waist belt location and got a lot more comfortable carrying posture. I was taught that the waist belt should be around the hip bones but at the moment my waist belt is around 5cm above hip bones and feels a lot comfortable to me. I hope that more and more people could benefit from this video in future. Thanks!
Thank you for all the tips and great video's!!! Sustained a serious back injury due to military activities(im not in the US army but another one). Got surgery and still in revalidation. I will not make an emo cry story out of it, no worries. I couldnt stand any rucksack that pushed directly on my back because due to nerve damage/pressure of a ruck combination and blablabla. My foot and leg started to sleep. And I thought: i'm done for. Because we use berghaus rucksacks. But hey, thanks to your tips for rucking and core stability and how to put a ruck on right, i got back out there. And my leg doesn't start sleeping anymore!!! I'm steadily increasing the kilo's and kms. and restoring my military fitness. The physiotherapists also helped/help a lot. I Am forever grateful. Really. Thank you so much. Great video's without all the crap, doable for everybody. Best channel ever.
Hi there guys, for some reason this video popped up in my feed and I felt compelled to comment. I’ve been working in the outdoor industry for twenty years now and although I can’t speak for the pack worn in this video, as it only has a strap, but any pack with a padded hip belt is designed to be worn on your hips and around your iliac crest. The exact location may vary slightly from manufacturer to manufacturer. But, if anyone here goes into a reputable outdoor equipment retailer and purchases a pack, for hiking, the guess work will be done for you and the pack will be correctly fitted and you’ll be given the proper advice as to where the hip belt should be worn on your body. So, please don’t take the advice in this video as the rule of thumb for all packs as It doesn’t apply to the majority of modern packs that most of us recreational users will be purchasing and using these days. Cheers
Yeah I think it’s top notch advice specifically for rucks as opposed to modern civilian hiking packs. I suppose it might confuse people who refer to hiking packs and rucks interchangeably. Cool to learn this though as I’m a backpacker and didn’t understand how rucks work.
Found this accidentally while trying to find a video on better ways to tie my boots to my bag. Wow! This is such a helpful video. Was finding myself slouching on my runs and this was the perfect reminder to focus on my form. Really needed this!
Dr. Randall, personally, this has been one the the most important educational videos I have watched. Thank you, & I'm looking forward to the back saving information. P.S. I can see that waist strap will not affect how I carry & draw my sidearm. Very important! EDIT: This morning I raised the height of my pack by shortening the shoulder straps. Now the waist-strap is going across the belly button & snugged up a bit. The weight seemed to shift off of my shoulders and it feels like it's centered between my shoulder blades & just a little lower. I will be fine tuning it as I go. Thanks for this really helpful info!
Thanks Randall, I wish when I started in the work force ( moving oil rigs as a tail chain engineer in Alberta Canada) I had this information. Of coarse being a big and strong 18, 20ish guy it was lift more than the next guy and haul it through 18 inches of mud to where it was needed then repeat for hours a day. The bosses never taught about how to do it properly all you got was is that all you can do..... Hmm Needless to say at 60 all that has caught up with me. knees, lower back, shoulders , neck etc. I do get out walking and since I started watching your vids earlier on I have been doing light ruck walks. The days of heavy rucks full of moose meat or bear are unfortunately long gone. I sleep in a hammock not the ground. For those young pups out there, remember most bosses out there are not trying to teach young guys how to work hard and correctly so you will have longevity. They are after the most the quickest so they can make the most. They won't know you in 20years nor give a crap about your health.
I actually purchased a pack and didnt like where the waist belt sat because it sat quite high and felt like it was just over my belly button, now this really makes sense as to why it was so high. Im def gonna load that pack up tom and check this out and see how much of a diff it makes hiking a few miles. I do appreciate you sharing this and actually informing those who didnt know like me.
Cool! I'm doing it right. I don't do much backpack trekking any more, but I love packing back in to a woods a few miles so I can camp out for 3 or 4 nights. I use a large molle 2 rucksack for this and I do carry a good amount of weight when I go. I learned that when carrying 60 to 80 lbs, not only will it settle in to your body, the straps on the pack will stretch as well. I have this place I go and it's about 5 miles, I have to adjust my pack up about 3 times in that distance. It was quite rough on me before I figured out how to carry the pack. Wish I had seen your video years ago when I started carrying this kind of weight!
After all competition ruck marches in the military, the couple main things I've learned was: 1 "snug" upper straps are best ( tight, but not cutting off circulation or discomfort) 2 counterweight, make sure heavy items are at the top, and I prefer my water source to be attached to the front of my shoulder straps by cord from the top and slipped into a bungie at the base of the bottle. This offsets some of the front to back weight that pulls back on your shoulders. 3 the closer all of the weight on your entire body is, including tying your boots tight, the better. Don't strap things loosely to your pack (ie camelback), if you're mounting it on the back (I recommend top or front) make sure it's tight to the pack. And tie your damn boots tight... 90% of blisters are because people don't fasten their footwear, 10% breakin. I never had to bbreakin anything, but I do get blisters when I don't fasten my footwear. (Also I always prefer a nalgene or comparable water bottle over a bladder.)
Awesome information - the first (and last!) time I heard what you shared was 36 years ago in Boot Camp. I can't believe the mis-information out there. Love your Rucking series, thanks for the work you've done in it!
Semi-ultralight backpacker here, I use a backpack that is a rucksack style, ULA Catalyst at around 32-35 lb load generally. Good video, and good information.
I know nothing about rucking and rucksacks but for actually backpacking with heavy weight I have to disagree. The hip belt is meant to sit on you iliac crest to take most of the weight (generally 70%) When packing out 150lbs in mountain terrain over several miles you need your hips to take the majority of the weight but you need a proper fitting backpack meant to handle these loads and they're not cheap but well worth it. If I'm only carrying 25-40lbs then yes I can agree that transferring more weight to your shoulders is beneficial. Good job on the video👍
This really works with my ALICE, but my Berghaus Atlas has a dedicated padded HIP belt. It takes almost all the weight from the shoulders and back, but rides on the hip bones. It's not just a belt, it is shaped to sit right there. Fun fact: This is also the reason, why most people in the Bundeswehr using the Atlas bend the hip belt back and close it on the back of the Rucksack: They have a battle belt on their hips and the Atlas hip belt won't fit where it belongs. The ALICE is a system, where everything fits together. Last time the Bundeswehr had such a system and did it right they all ran around in olive uniforms and that was in the 80s ;-) The Rucksacks after that where not part of an integrated system.
@@couchcamperTM ...served in the German Army - had the luck to be able to wear a Smock, Arktis Chestrig and a Berghaus Atlas (late 90´- no "Battle Belt" like they wear nowadays .) Best Combo. The Usual German "Koppeltragegestell" IMHO is the WORST LBE in the entire Universe ;-) - Still the Berghaus (Vulcan, Atlas or Crusader) are the Best the Germans ever had even those latest from the German Company Tasmanian Tiger are crap compared to Berghaus (IMHO) Also those Alice Packs - they are like a sack of potatoes.. that is like a backpack from the stoneage... best regards
@@easygroove as long as you can use the Atlas with its belt you're good. With plate cariers and all that good stuff^^ it becomes cumbersome. The Koppeltragegestell is good enough to support the smock like UF Pro does it. lol The Dutch are just throwing out their old DPM backpacks, I replaced my Atlas with one, miles ahead of the new TT stuff. At 20% of the cost. :-D
I'm glad my buddy who got me into backpacking his dad was airborne ranger and taught him something similar he showed us as well so it's always been something I do backpacking. BUT my pack was anywhere from 35 to 65 depending on the days or time of year. Ultralight looks good on paper but I'm really rough on gear and we've always had some strange event pop up one guy loses a piece of gear all kinds of stuff so we always pack heavy and I pack strong stuff.
It's called a hip belt because it is intended to ride on your hip. Not that puny little things on hiking backpacks, but on metal framed rucksacks called Kraxe. You load 60% on your hips and 40% on your shoulders and can carry 100 lbs for hours. Also those little straps on the neck he tightened at 10:30 are meant to be tightened on ascend and relieved on decent to center the point of gravity. Ask any soldier with alpine experience. Or try it yourself on a steep hill. You're welcome
I am really looking forward to your video on back strength! I had a slipped disk Oct 2020 and I haven't been the same since. I work construction and do karate so I am trying to do whatever I can to strengthen my core. Thank you for all the awesome videos!
Came across this video again. I had seen this when you uploaded it. When putting on a backpacking backpack with a waist belt, I couldn't get comfortable for the life of me when positioning the waist belt the way most backpacking people recommend. Started positioning my waist belt how you outlined here. Holyshit! Huge difference. Before, I couldn't comfortably haul more than 20lbs. Doing it the proper way you outlined here 20lbs feels like nothing.
Totally agree ⚡️. There is also a connection between core strength and BREATH . Try breathing like every baby does , relaxing the belly with the inward breath , and contract the lower abs upwards through the belly , with each outward breath . Training ourself to breath this way is very beneficial in many ways , and strengthens muscles weak in most people .contracting And relaxing these muscles , with our natural breath cycle.
This is legit info, and is great for guys using rucking in their fitness routine. That being said, for those looking to do the .mil thing, ruck before signing anything. You can't really use the pack's belt while wearing a plate carrier, and rest assured someone will make you ruck in a plate carrier. There are a lot of non-infantry personnel in the military that don't keep their fitness at an infantry level, and they suffer everytime a new command comes in. Ruck for PT; get accustomed to movement under load.
Great video. I'm an ultralight backpacker with a base weight of only 8.5 lbs, but this is very useful information if I take out my heavier pack with waste belt.
You rock brother, I tried to tell people about the abdominal pressure for lifting , at 35 to 40 I was lifting 192 pounds in a load of 4 boxes of ceiling tile. If you ask why, it's because I would have up to 375 cartons on a 3 ton to u load by hand , by myself. I have never hurt my back in all my years of heavy lifting. I am now 58 and feel great.
Never knew about any of this stuff. Of course, never did any Army rucking; prior Navy. But I was in the Boy Scouts as a kid and back then pack frames weren't that plentiful. But I have done a bit of hiking with an ALICE medium and large and sure could have used this info then. Now I can put this to future use. Many thanks.
... New to channel ... Looks like a lot of catching up to do ... I started backpacking in the late '60's with full external framed backpacks ,, and progressed to internal framed (stays) over time... A two week pack trip , unsupported, was usually a 60+/- lb. pack ...... Information and methods have varied greatly over the years ,, too many "expert" opinions out there ... have found that school of hard knocks is the best teacher ... Always referred to the pack belt as "Ab belt " not waist or hip belt ,, with good padding and at least a 2" belt ,, Bottom of pad sits on top of iliac crest and rode on lower abs (over belly button) ... pack loaded with bulk and volume (generally lighter) at bottom and heavier gear "high and tight" .. Best pack I've found from Mountainsmith ,, Dual loading ,, zip up the middle make weight distributing much easier than top loading ... many today are made a clamshell front opening ........Many I see on trails seem to have packs worn too low and complain about shoulder issues ,,... most big box and sporting goods stores don't have anyone with quality knowledge to fit a pack ... and video's on UA-cam now have created vast numbers of armchair "experts" ..
This makes a lot of sense actually. And being 195 cm and about 120 kg I have never found a backpack big/long enough for having the belt ony hips really. It is actually important that when you are walking or runnning the pressure on the gluteus muscle is The geometry of the shoulder straps us equally important. There need to be enough space for your neck and trapezius muscle
Interesting, I don't think I've ever heard about this. For example, I recall seeing KUIU videos where they say they made their extra wide waist belt adjustable so that it "cups" around the top of your hip bones to keep the weight there and not slide down. I'm heading out today with my new backpack frame, will have to do some testing with this video in mind.
First what the military does and that of most backpackers appear very similar, but they differ greatly. The military actually trains to do what they do and prior to Rucking as an event, races, etc non-military backpackers were much less likely to train and many have gotten injured or received the training they needed actually on the trail, like through hikers. The military carries much around their waist... Especially the pant waist including a battle belt with equipment they need that tends to be much heavier than even traditional backpacking gear which is heavier than light kit which is heavier than ultra light both in the individual items and in the minimalist nature of what kit is taken and what is left. So a Soldier or Marine needs quick access to magazines for reloading, and they do not need them pack interfering with and hitting their battle belt or equipment with each step as well as creating additional sources for not spots and bunching of clothing. Although some experienced hikers walk fast especially on through hikes or attempting FKTs. But most walk at a slower rate than is expected of military personnel. Which waist? We have to be specific, and we are really talking about potentially small differences in cm or inches. Straddling the iliac crest is at or just above the pant waist. (Above the pant waist for current disorder jeans.) It appears wise as those hip bones can help hold the pack against your back or at least partially hold some of the weight up pushing the top of the pack and shoulder straps up and off the shoulders and thus the upper body. This is absolutely contradicted by the circumstances of quick matching or even more So runin g for your life since a lack mounted that way is going to separate from the body more. At small ultra light pack weights it would be a small annoyance. Below 40lb traditional pack loads it is unmanageable, but at military weights it is a potential back, hip, or spinal injury waiting to happen. Plus the additional potential for lower joint injuries would also be greatly enhanced. So if say the professionals in the military have gone tuned what they do, and for many ruckers and backpackers either carrying heavier loads, such as game loads, and those rucking purposefully at speed over longer distances are doing exactly what the should be doing. Many amateur backpackers are doing what they want to do and how they want to which includes lifting some or even most of the pack weight off their shoulders, which for many are under trained (backs, shoulders, and core). Then you have some of the thru hikers who've gone to shorter packs with no belt at all minimizing rubbing and potential hot spots in that manner and carrying very light weghts. So a short and thus high pack stays above the waist and pivots with the upper body, something that might be disastrous at military carry weights. There are at least two waists, and with all due respect and thanks to GP, the military and powerlines belt as described IS at the waist or anatomical waist as opposed to what we colloquially refer to as the waist but is often differentiated by calling it the pant waist. So I have left holes, and I know there are shades of difference among individuals and the way in which they put their packs into practice, but again their are two primary schools of thought about how and where to deploy a waist belt on a pack, and largely the differences derive from the wide gaps in the two activities for which the packs are needed and how they are used. So I think short of being in the militsry, being a smoke jumper, or being a firefighter in turnout gear with a Scott Pack, where you have been trained in a certain efficient protocol, it is for everyone else to decide what works best for him or her in each given situation they encounter from climbing to scrambling or bouldering, to fast packing, to casual meandering. It isn't necessarily wrong, but GP has pointed out two very distinct permanence measures with some of the critical areas of concern. However, the heavier and longer you go the more likely we probably should heed what the man is trying to teach. Personally I have decades of experience, and I am learning from the man and appreciate the specifics of the content provided.
@@willway9378 Thanks for the explanation. I am neither a military nor would I call myself a hiker. I just love to have a backpack on me even while walking my dog. ;-) BUT I would very much like to adapt to military "standards" (in anticipation where the world is possibly going) Some questions: * how do I train my back, shoulder and core to sustain military loads aka 50+ lbs? (usually my daily backpack are 20-30 lbs) * how do you wear huge backpacks like a Tasmanian Tiger Rangepack / Raid Pack or Norrona recon 125L synkroflex Pack or the big Berghaus? I cannot imagine to get them that high up. Or the Alice pack the go to solution? Thanks.
I was always told "-carry on your hips (meaning down at the pelvis)". Then in the military, our packs only had very wide and padded shoulder straps and nothing else. This so you could throw the pack off quickly if you came under fire. But, I will definitely try this method.
I learned something new today. Thanks! Been carrying rucks on hikes since the -80's and have always worn my hip belt on the iliac crest. Have to try this soon.
Cheers for this video mate. It just came up on my feed and as I'm researching gear for the coming fairer seasons (Scotland) and it seemed relevant. I actually learnt a lot and it makes sense. Will give it a try.
Great vid. From kelty to gegory to Osprey and even maxpedition and 5.11 suspension systems vary. Ppl complain about weight distribution. Great advice 👍
Awesome vid mate. I just found your channel by accident but am already looking through your content I'm 45 and a former martial artist and marine in the Danish army but the thing you said about the muscles took me further back than that... all the way back to my days as a gymnast when we also lifted weights. I'm SO damn happy that someone makes a video explaining how to use a belt properly to protect the back. On a side note I love hiking, I'm both a through hiker and weekend warrior, although not with 20+ Kg (~40lb) 😁
@@jackjack4412 Ah, I apologize if I formulated it incorrectly, english isn't my primary language, danish is. I'm a former martial artist, stopped when I joined the army and resumed after I was discharged. Does that make sense? If not hit me back 🙂.
In the early 80's I discarded the kidney belt and used the pistol belt of the LBE to function as a waist belt. I wore my LBE high and snug and allowed the kidney pad to rest on my canteens and butt pack. It made more tactical sense to not have to release the waistband and the quick release strap when coming under fire in close contact.
In 1975, we were issued WWII gear at Marine Corps OCS; the small haversack with shelter roll in the old horseshoe around the top and side. With all the weight high on my shoulders, it was a breeze to ruck with. In 1977, we got the then-new ALICE gear. The problem we had with the roomy medium pack was that the heavy shelter half and blanket were packed in the bottom. For me at least, this meant the hip belt became a fulcrum and the low weight pulled at my shoulders, making field marches a miserable experience. The information you share in this video might have made the difference.
Listen to this folks. Man knows what he's talking about. We had the old ALICE packs, and we'd make the middle concaved so we could lean forward to offload the pressures when carrying 100+ lbs of ruck. We looked like a bunch of turtles when we rucked. We carried a shit ton of weight and sure it wore on our backs and shoulders, but we had a ton of core strength and absolutely abdom pressure matters to protect the back.
Can not thank you enough for this information. Had been struggling with rucking, not knowing this info. I always lift at work with my legs, trying to keep a straight back, but thought adding that intra-abdominal tension would lead to hernias. Will be more conscious of this now. Thank you!
Well said that rougly 20 pound load or less one doesn't need a waist belt. But you do need the waist belt to reduce the side to side motion of a backpack which causes fatigue. If you can't place the waist belt a few inches below your navel you've eliminated roughly 25% of your breathing capacity. Partial loss of your breathing reduces your potential speed and endurance particularly when you may prefer or need speed and endurance. Because you've raised the pack above your hips you have maintained your basic pace speed. The majority of outdoor sport and military backpacks extend to the hips or lower eliminating basic pace speed.
OBTW . After that tape rec yesterday , I looked here on YT . Found some , but none " that I saw " , that were equal to both sides in thickness of a roll . If it were me , and I was considering it , having seen others . I'd take out the cardboard tube , press the tape together , then shoot . To see if it has any merits in that thickness . Might save a bunch of time , before going full blown . Stay safe out there Gubs ..
Outstanding! This needs to be a public service announcement. Great info. Thanks as always! I'd love to hear your take/advice on stretching and strengthening you hip flexors and psoas muscles.
You are the man!!! I have Fractured my spine... doc told me I'm screwed for life... like yourself.. im finding out they are wrong!!!! Love to hunt and fish.. this video has helped me in more ways then one.. Also for others who struggle.. one word for you YOGA!
Alice was the most comfortable system I ever wore. I always made sure the weight was supported by my hips & legs, and balanced low & forward on my back & shoulders. Never on just my back. A wide chest strap would have made it better, I think.
Just as an FYI, the wasit belt on your pack is actually sitting on your waist. What most people call their waist is actually their hips, up by your belly button is what's called your natural waist. This is where you bend at and where torso armor, both modern and historical stop at so that you can bend over at the waist if needed.
Great information about the core muscles working to protect your spine. Didn't know this, but it makes sense. I can't speak for your military bags, but it should be noted that the "hip belt" on our weekend warrior bags ;)~ is meant take most of the weight off the shoulders and transfer it to the hips so that the largest muscles in our bodies can carry the brunt of the load. Also it helps with lowering the center of gravity and decreasing excessive strain on the back. Curious if you get similar results from your ALICE belt? I certainly looks like it.
Great information! Experiment and finds what works for you great info ! I was a Quadriplegic told I would never walk again so 7 years later I'm exploring south America with a backpacking, don't give and find what works for you with The equipment and particular circumstance in mind. You can do more than you think! but But it's Hard work. Hugs
Wealth of knowledge! Diggin this series. I have personally found this super helpful cant wait for the back issues bit coming up. Trashed my back and found Hip thrusters to be some of the best to help correct and strengthen as well. Keep on keepin on brother!
When I realized that the belt felt better around my belly I thought I was crazy and tried to figure out why them other folks have it so low,well turns out if it feels better its probably more proper. Anyways interesting stuff ya mentioned Randall
Not of hips, but from shoulders and back onto hips. With 15 kg (around 30+ pounds)behind my back I do not want all the weight on my shoulders, and it is exactly what i get, if i have the belt above bellybutton, as you say. Not only it does not relieve my back and shoulders from the weight, but also gets in the way of breathing.
For super heavy loads (like a canoe or an elk quarter), I use a tump line without a belt. Humans were doing that for thousands of years before a waist belt existed.
Thanks for the info ..i have a lot of nerve pain in my abdominal area so its realy painful to ruck but no pain no gain ...greetings from the Netherlands
2 роки тому
I don't really go to the gym or do any weight lifting but it's still very good knowledge to have !! (also that bracing/breathing technique you're talking about is essentially the same thing we metal vocalists do to protect our vocal chords and get more power out of our screams). Thank you very much !
Man I wish my nco would’ve explained rucking to me just like you just did!!! When I was I Iraq the only issue with rucking was the are between my shoulder blades, ahh man they started hurting bad around the 5 -6 mile mark! Appreciate the info! Hooah
Damn, I'm learning a shit ton on your channel. I'm a Navy combat veteran but we as boat guys don't do rucks, so we were never trained. I just figured you'd load out, strap-up, and move. Really enjoying your content, brother.
Some of this has me mystified, but then I live under a rock LOL. How did anyone EVER think the hip/kidney/waist/whatever belt served ANY other purpose but to transfer weight onto your hips? I always thought the belt on the Alice was too slim. I have a modern Gregory pack, no ultralight crap, has a nice wide padded belt. Put it on, lean forward, crank down the shoulders, stand up a bit, cinch up the belt good and snug, relax the shoulder straps, maybe give a tug to the load lifters, then set off. I go backpacking, not huge miles, but rough terrain, bring all the comforts of home. A weekend trip of 60 pounds is common. At 42 got a new job, sat a desk for the first time in my life. 2 years later suffered crippling back pain that went on for months, literally considered suicide the pain was so bad. Eventually got over it...I am ULTRA conscious of how I treat it, how I lift things. At 58 I still pack it in, have fun in the woods. GREAT video, so much excellent information. You're not a doctor but I bet you saved some people! Hope to see more!
I don't even know why I clicked on this but I figured it'd be decent background noise while doing laundry. Then I saw the set-up and it looks like the carrier I use for my toddler and might be useful for me, so I'll have to replay this when I can actually watch it and not just listen.
The waist thing seems to be a point of confusion for most people. Your waist IS over your belly button. Most people think it's where their belt sits. Unfortunately, most people wear their belts low nowadays as most people wear belts on their hip. The hip is what most people consider their "waist" nowadays. The waist is where your torso articulates. That's right over the belly button.
I don't know anybody that that wears a waist belt down around the hips. For me, I find the heavier my pack is, the more crucial the belt becomes, not the opposite. Also, I can assure you that as soon as I undo that belt, the load on the shoulders increases substantially. The main way belts reduce shoulder weight is by placing the load against the small of your back, rather than stopping the pack from 'sliding down' . The small of your back should be doing most of the work, and the belt just holds it in place. Undo your belt, and the pack swings away from the small of your back.
I don't know about weight belts, I mean a bag of chips doesn't weigh that much. History, men's pants used to have a waistline that actually was at your belly button level. ALICE looks a lot different than my commercial backpack that holds gear higher and not out as far. The worst pack I had was a backpack/luggage convertible monster that had a waist belt too big even at its' tightest, leaving all the weight on my shoulders. Had to cut trip short with a big figure 8 blister. I am going through my gear, so I have to ruck up soon during this lockdown.
You may want to check out how British, in their PLCE system, transfer some load of the backpack/rucksack onto utility pouches riding on the belt in the rear.
No wonder we lost all the recent wars, they hire retards that are trained by retards. Belt transfers weight to hips... Spine transfers weight to hips... Hurr durr use spine!
Ive worked in orthopedics and human performance for 15 years. This guy just nailed what 90% of trainers and therapist struggle to communicate and does it extremely well.
Big respect my man.
Outstanding! When I was in US Marine Reconnaissance my senior NCOs knew these basic concepts. Pack high on shoulders and waistband over belly button. On a lurp patrol we humped 60-70 lbs for 4-8 days. Great video for those who are hiking with even 30 lbs.
I think the concept of the "waist" has changed over time. If you look at how most men's trousers were worn, until the late 1960's, they came up to the "natural waist", which is about where you have your belts in this video. The western world just styles and wears their pants differently now, so wearing the belt at the contemporary concept of "waist" is too low.
Come to think of it, this is probably the reason old men wear their pants so high. In their day, that was how men wore pants.
I was just about to type this. Your natural waist is in line with your bellybutton, your hips are a lot lower though.
We wear our bet on our hips or even lower now.
Well we can't blame erkle
The skyrocketing obesity rate didn't help...
Great explanation man. 21 years a grunt and retired myself 2 years ago. Glad to see fellow infantrymen putting out solid content, especially post retirement.
There are two types of belts on backpacks. A waist belt and a hip belt. Most military packs and day packs, especially older military packs, use waist belts. Most all true hiking packs use hip belts, which are designed to go around the hips to transfer weight to hips and off of the shoulders. These are designed for long distance hiking.
Military packs with waist belts are designed to allow access to the individuals battle belt for access to magazines, pistols and whatever else is carried on the battle belt.
Great information as always, Randal.
Thanks
I think thats what the "pads" on military packs are for. The nylon straps on those are merely to stop the pad from bouncing and shifting. Actual belts on all (correctly designed) hiking packs are in fact intended to be used as described in the video. Having a weight simply resting on the hips does not make sense as that does not "transfer the weight" to the hip complex in any intelligenty or workable manner that the hips can actually perform that function. Weight transfer to the hips has to be done via the core, that is the only way it works.
By attempting to bypass the bracing effect and making the belt rest directly on the hips simply creates an interference with the pelvic complex.
@@Leec_1972 I'm guessing you don't do much hiking.
@@ghostape6481 you obviously lose a lot of bets. Please demonstrate an actual example of a single quality ruck that is designed to "sit on your hips" rucks designed with a pad to be used with belt kit do not count as they are limited by their intended usage and cause lots of injuries
@Leec_1972 I'm a professional Forrester. I hike for a living and carry a backpack every day. Hip belts do exactly what they are proposed to do, lay off the majority of the pack weight to the hips and off the shoulders. I'm not going to be "told" about proper backpack usage by a non hiker wannabe trying to sound smart.
Put a pack on and hike ten miles every day and get back with the real hikers with your nonsense.
@Leec_1972 I've got a dozen backpacks. Packs with hip belts and waist belts. For carrying any weight at al over significant distance, only a pack with a hipmbelt works best because of the weight transfer.
I can tell you are not a serious hiker by your ignorance
Agree for military style pack, with a "waist " belt but not for decent hiking or hunting pack with load lifters, "lumbar" pad and a "hip" belt, The latter is definitely designed to take the weight off the shoulders, or alternate as required. Different style of pack.
Check out hunting pack "how to" vid, like Kifaru, where their packs are designed to carry over 100 lbs, Love your vids tho.
Lumber = timber, lumbar = an anatomical region of the back / spine
Totally agree and I was going to make the exact same point. My Kifaru EMR (Gen 1) will comfortably carry 100+ pounds with very little pressure on the shoulders. It conforms to the body and doesn't move around even when running when you have it adjusted properly. His other points are totally correct, however, and even the EMR works better when you wear it a little higher than you might think.
I'm interested in his theory of the rucksack, which I carried in the infantry. However, when I was a mountain guide, the monster packs we carried on expedition and multi-night climbs do rely on the iliac crest as the platform for your load. The mistake many veterans make when carrying the large climbing packs is to arrange the shoulder straps as a kind of puckered-up gap at the very top. They think it takes the load off the shoulders, but the best method is to have your shoulder straps touching everywhere, using the load lifters (top straps) pulling the pack closer to your back and centering it nearer your own center of gravity. The other mistake is to call the hip belt a belly band, and place it too high.
Put the pack on, all straps loosened, half tighten the shoulder straps, then tighten the hip belt (not a belly strap, a hip belt) onto the shelf of your hips (iliac crest), then tighten the secondary straps of your hip belt, to include the diagonal strap that comes off of the center-bottom of your pack and attaches to the hip belt. Now complete the tightening of the shoulder straps, then the load lifters, and lastly the sternum strap. The sternum strap is often worn too high but needs to be right above your nipple-line. When hiking downhill, you may shift more load onto your hips; when ascending everything is snug but a bit more load onto your shoulders. On the level, you may alternate some of the load. Do not place the heaviest gear at the very top - instead place it near the level of your shoulders so as to draw a line from the heavy part directly over your hips. The top heavy arrangement is for external frame backpackers, and balance is not an issue because you're not going to achieve balance. Climbers gave up external frame backpacks a long time ago.
@@1caseyk that's absolutely correct!
One important thing when moving about in very uneven (alpine) terrain, where you climb as well as walk is to not have your backpack wobbling around which can be caused by load distribution straps set too loose, like you said, and by things inside your pack like bigger water bladders that start shifting weight while you move, which can lead to unpleasant surprises.
@@1caseyk Yep, and when you're at altitude that tight chest gap prevents the lungs from fully expanding and can cause hypoxia. Great point!
I tried this technique yesterday over a very hilly and muddy 12-mile trail. It definitely improved my performance. Thanks!
Awesome
Only problem with this is the pack's waist belt is not a weight lifting belt. Turns out different belts actually have different uses.
Excellent upload finally someone who knows how show backpackers out there how to really fit a pack! Another rule I always use when fitting any pack is always make sure when the pack is heavy and fully loaded is to makes sure the bottom of the pack sits always above your pants/ trousers at your back.
Good idea. Thanks!
This comment is coming more than a year after the video but I wanted to report that the advice given regarding waist belts was extremely helpful. I ruck with a 5.11 RUSH 24 with a 75 km GHB load plus a couple of external pouches for water and a coffee thermos (I like to pause on my rucks and enjoy sunrise with a coffee). The Rush 24 does not come with a waist belt but it does have anchoring points that will accept a belt 1.5 inches wide. Recently, I followed the advice in your video using a regular leather belt about 1.5 inches wide. After a couple of weeks I switched to low-cost poylester web work belt of the same width. The addition of a belt per your instruction substantially reduced the strain on my back allowing me to ruck further with no discomfort. Legs and feet are now the limiting factor rather than my 64 year old back.
Many thanks for the sound advice!!!
Awesome!
What is absolutely great is that it then makes it possible to have the waist belt tighten exactly between the pistol belt and the plate carrier.
Whenever I’m struggling with typical grunt issues your channel obviously has some kind of solutions or at least interesting insights to dig further
I found out this actually by accident. I bought a new backpack and it had a lot higher waist belt position on it and it immediately felt a lot more comfortable to carry. I then adjusted my older packs (that had the adjustability) for a higher waist belt location and got a lot more comfortable carrying posture. I was taught that the waist belt should be around the hip bones but at the moment my waist belt is around 5cm above hip bones and feels a lot comfortable to me. I hope that more and more people could benefit from this video in future. Thanks!
Great!
Thank you for all the tips and great video's!!!
Sustained a serious back injury due to military activities(im not in the US army but another one). Got surgery and still in revalidation. I will not make an emo cry story out of it, no worries. I couldnt stand any rucksack that pushed directly on my back because due to nerve damage/pressure of a ruck combination and blablabla. My foot and leg started to sleep. And I thought: i'm done for. Because we use berghaus rucksacks. But hey, thanks to your tips for rucking and core stability and how to put a ruck on right, i got back out there. And my leg doesn't start sleeping anymore!!! I'm steadily increasing the kilo's and kms. and restoring my military fitness. The physiotherapists also helped/help a lot. I Am forever grateful. Really. Thank you so much. Great video's without all the crap, doable for everybody. Best channel ever.
Thanks! Glad to hear you haven't quit. I'm putting up the core video tonight
Hi there guys, for some reason this video popped up in my feed and I felt compelled to comment. I’ve been working in the outdoor industry for twenty years now and although I can’t speak for the pack worn in this video, as it only has a strap, but any pack with a padded hip belt is designed to be worn on your hips and around your iliac crest. The exact location may vary slightly from manufacturer to manufacturer. But, if anyone here goes into a reputable outdoor equipment retailer and purchases a pack, for hiking, the guess work will be done for you and the pack will be correctly fitted and you’ll be given the proper advice as to where the hip belt should be worn on your body. So, please don’t take the advice in this video as the rule of thumb for all packs as It doesn’t apply to the majority of modern packs that most of us recreational users will be purchasing and using these days. Cheers
Yeah I think it’s top notch advice specifically for rucks as opposed to modern civilian hiking packs. I suppose it might confuse people who refer to hiking packs and rucks interchangeably. Cool to learn this though as I’m a backpacker and didn’t understand how rucks work.
Found this accidentally while trying to find a video on better ways to tie my boots to my bag. Wow! This is such a helpful video. Was finding myself slouching on my runs and this was the perfect reminder to focus on my form. Really needed this!
Dr. Randall, personally, this has been one the the most important educational videos I have watched. Thank you, & I'm looking forward to the back saving information.
P.S. I can see that waist strap will not affect how I carry & draw my sidearm. Very important!
EDIT: This morning I raised the height of my pack by shortening the shoulder straps. Now the waist-strap is going across the belly button & snugged up a bit.
The weight seemed to shift off of my shoulders and it feels like it's centered between my shoulder blades & just a little lower.
I will be fine tuning it as I go.
Thanks for this really helpful info!
Thanks! Yea I carry at my HQ with a ruck and never have issues. Very important
Thanks Randall, I wish when I started in the work force ( moving oil rigs as a tail chain engineer in Alberta Canada) I had this information. Of coarse being a big and strong 18, 20ish guy it was lift more than the next guy and haul it through 18 inches of mud to where it was needed then repeat for hours a day. The bosses never taught about how to do it properly all you got was is that all you can do..... Hmm Needless to say at 60 all that has caught up with me. knees, lower back, shoulders , neck etc. I do get out walking and since I started watching your vids earlier on I have been doing light ruck walks. The days of heavy rucks full of moose meat or bear are unfortunately long gone. I sleep in a hammock not the ground.
For those young pups out there, remember most bosses out there are not trying to teach young guys how to work hard and correctly so you will have longevity. They are after the most the quickest so they can make the most. They won't know you in 20years nor give a crap about your health.
I actually purchased a pack and didnt like where the waist belt sat because it sat quite high and felt like it was just over my belly button, now this really makes sense as to why it was so high. Im def gonna load that pack up tom and check this out and see how much of a diff it makes hiking a few miles. I do appreciate you sharing this and actually informing those who didnt know like me.
I thought I knew how to put on a backpack but I learned something today. I'll be 63 in November and I have been rucking for about a year now. Thanks.
Cool! I'm doing it right. I don't do much backpack trekking any more, but I love packing back in to a woods a few miles so I can camp out for 3 or 4 nights. I use a large molle 2 rucksack for this and I do carry a good amount of weight when I go. I learned that when carrying 60 to 80 lbs, not only will it settle in to your body, the straps on the pack will stretch as well. I have this place I go and it's about 5 miles, I have to adjust my pack up about 3 times in that distance. It was quite rough on me before I figured out how to carry the pack. Wish I had seen your video years ago when I started carrying this kind of weight!
The Army and USMC needs your videos in every level NCO AND drill instructor academy‼️
After all competition ruck marches in the military, the couple main things I've learned was: 1 "snug" upper straps are best ( tight, but not cutting off circulation or discomfort) 2 counterweight, make sure heavy items are at the top, and I prefer my water source to be attached to the front of my shoulder straps by cord from the top and slipped into a bungie at the base of the bottle. This offsets some of the front to back weight that pulls back on your shoulders. 3 the closer all of the weight on your entire body is, including tying your boots tight, the better. Don't strap things loosely to your pack (ie camelback), if you're mounting it on the back (I recommend top or front) make sure it's tight to the pack. And tie your damn boots tight... 90% of blisters are because people don't fasten their footwear, 10% breakin. I never had to bbreakin anything, but I do get blisters when I don't fasten my footwear. (Also I always prefer a nalgene or comparable water bottle over a bladder.)
Awesome information - the first (and last!) time I heard what you shared was 36 years ago in Boot Camp. I can't believe the mis-information out there. Love your Rucking series, thanks for the work you've done in it!
Thanks a lot! I'm surprised you learned it in basic, because I had to figure it out myself along the way.
Semi-ultralight backpacker here, I use a backpack that is a rucksack style, ULA Catalyst at around 32-35 lb load generally. Good video, and good information.
I know nothing about rucking and rucksacks but for actually backpacking with heavy weight I have to disagree. The hip belt is meant to sit on you iliac crest to take most of the weight (generally 70%) When packing out 150lbs in mountain terrain over several miles you need your hips to take the majority of the weight but you need a proper fitting backpack meant to handle these loads and they're not cheap but well worth it. If I'm only carrying 25-40lbs then yes I can agree that transferring more weight to your shoulders is beneficial. Good job on the video👍
This really works with my ALICE, but my Berghaus Atlas has a dedicated padded HIP belt. It takes almost all the weight from the shoulders and back, but rides on the hip bones. It's not just a belt, it is shaped to sit right there. Fun fact: This is also the reason, why most people in the Bundeswehr using the Atlas bend the hip belt back and close it on the back of the Rucksack: They have a battle belt on their hips and the Atlas hip belt won't fit where it belongs. The ALICE is a system, where everything fits together. Last time the Bundeswehr had such a system and did it right they all ran around in olive uniforms and that was in the 80s ;-) The Rucksacks after that where not part of an integrated system.
Atlas + Chest Rig.....
@@easygroove I'd like to have them some new and *better* stuff
@@couchcamperTM ...served in the German Army - had the luck to be able to wear a Smock, Arktis Chestrig and a Berghaus Atlas (late 90´- no "Battle Belt" like they wear nowadays .) Best Combo.
The Usual German "Koppeltragegestell" IMHO is the WORST LBE in the entire Universe ;-)
-
Still the Berghaus (Vulcan, Atlas or Crusader) are the Best the Germans ever had even those latest from the German Company Tasmanian Tiger are crap compared to Berghaus (IMHO)
Also those Alice Packs - they are like a sack of potatoes.. that is like a backpack from the stoneage...
best regards
@@easygroove as long as you can use the Atlas with its belt you're good. With plate cariers and all that good stuff^^ it becomes cumbersome.
The Koppeltragegestell is good enough to support the smock like UF Pro does it. lol
The Dutch are just throwing out their old DPM backpacks, I replaced my Atlas with one, miles ahead of the new TT stuff. At 20% of the cost. :-D
@@couchcamperTM yeah, i never had a plate carrier - there were none during my time..
I'm glad my buddy who got me into backpacking his dad was airborne ranger and taught him something similar he showed us as well so it's always been something I do backpacking. BUT my pack was anywhere from 35 to 65 depending on the days or time of year. Ultralight looks good on paper but I'm really rough on gear and we've always had some strange event pop up one guy loses a piece of gear all kinds of stuff so we always pack heavy and I pack strong stuff.
It helps not to have the added weight of a ton of ammo
It's called a hip belt because it is intended to ride on your hip. Not that puny little things on hiking backpacks, but on metal framed rucksacks called Kraxe. You load 60% on your hips and 40% on your shoulders and can carry 100 lbs for hours. Also those little straps on the neck he tightened at 10:30 are meant to be tightened on ascend and relieved on decent to center the point of gravity. Ask any soldier with alpine experience. Or try it yourself on a steep hill. You're welcome
I am really looking forward to your video on back strength! I had a slipped disk Oct 2020 and I haven't been the same since. I work construction and do karate so I am trying to do whatever I can to strengthen my core. Thank you for all the awesome videos!
Thanks! It's up
Cannot wait for the back workup vid! This info is literal GOLD
Nice to see someone give a clear explanation of pack belts for a change. Turns out I was a part of the crowd that misunderstood their purpose.
Thanks!
Came across this video again. I had seen this when you uploaded it. When putting on a backpacking backpack with a waist belt, I couldn't get comfortable for the life of me when positioning the waist belt the way most backpacking people recommend. Started positioning my waist belt how you outlined here. Holyshit! Huge difference. Before, I couldn't comfortably haul more than 20lbs. Doing it the proper way you outlined here 20lbs feels like nothing.
Totally agree ⚡️. There is also a connection between core strength and BREATH .
Try breathing like every baby does , relaxing the belly with the inward breath , and contract the lower abs upwards through the belly , with each outward breath .
Training ourself to breath this way is very beneficial in many ways , and strengthens muscles weak in most people .contracting And relaxing these muscles , with our natural breath cycle.
This is legit info, and is great for guys using rucking in their fitness routine. That being said, for those looking to do the .mil thing, ruck before signing anything. You can't really use the pack's belt while wearing a plate carrier, and rest assured someone will make you ruck in a plate carrier. There are a lot of non-infantry personnel in the military that don't keep their fitness at an infantry level, and they suffer everytime a new command comes in. Ruck for PT; get accustomed to movement under load.
Can't wait for the next on the back help. I've got a bad back but I'm also 73 years young.
Sometimes my back feels like I'm 80 😂
That vid will be up tonight!
Most helpful and instructional video on how the mechanics of your core work to avoid injuries while carrying weight in our backpacks.
Dude you just changed my life. I've been doing this wrong for years. Thank you.
Great video. I'm an ultralight backpacker with a base weight of only 8.5 lbs, but this is very useful information if I take out my heavier pack with waste belt.
You rock brother, I tried to tell people about the abdominal pressure for lifting , at 35 to 40 I was lifting 192 pounds in a load of 4 boxes of ceiling tile. If you ask why, it's because I would have up to 375 cartons on a 3 ton to u load by hand , by myself. I have never hurt my back in all my years of heavy lifting. I am now 58 and feel great.
Never knew about any of this stuff. Of course, never did any Army rucking; prior Navy. But I was in the Boy Scouts as a kid and back then pack frames weren't that plentiful. But I have done a bit of hiking with an ALICE medium and large and sure could have used this info then. Now I can put this to future use. Many thanks.
A lot of Soldiers don't get to learn it either
@@GruntProof That is a damn shame.
Great info on the back stuff. Fellow back pain sufferer here so I can’t wait to see more info on back care
Thanks! I suffered for years until I figured out how the body works
... New to channel ... Looks like a lot of catching up to do ... I started backpacking in the late '60's with full external framed backpacks ,, and progressed to internal framed (stays) over time... A two week pack trip , unsupported, was usually a 60+/- lb. pack ...... Information and methods have varied greatly over the years ,, too many "expert" opinions out there ... have found that school of hard knocks is the best teacher ... Always referred to the pack belt as "Ab belt " not waist or hip belt ,, with good padding and at least a 2" belt ,, Bottom of pad sits on top of iliac crest and rode on lower abs (over belly button) ... pack loaded with bulk and volume (generally lighter) at bottom and heavier gear "high and tight" .. Best pack I've found from Mountainsmith ,, Dual loading ,, zip up the middle make weight distributing much easier than top loading ... many today are made a clamshell front opening ........Many I see on trails seem to have packs worn too low and complain about shoulder issues ,,... most big box and sporting goods stores don't have anyone with quality knowledge to fit a pack ... and video's on UA-cam now have created vast numbers of armchair "experts" ..
This makes a lot of sense actually. And being 195 cm and about 120 kg I have never found a backpack big/long enough for having the belt ony hips really. It is actually important that when you are walking or runnning the pressure on the gluteus muscle is The geometry of the shoulder straps us equally important. There need to be enough space for your neck and trapezius muscle
Interesting, I don't think I've ever heard about this. For example, I recall seeing KUIU videos where they say they made their extra wide waist belt adjustable so that it "cups" around the top of your hip bones to keep the weight there and not slide down. I'm heading out today with my new backpack frame, will have to do some testing with this video in mind.
First what the military does and that of most backpackers appear very similar, but they differ greatly. The military actually trains to do what they do and prior to Rucking as an event, races, etc non-military backpackers were much less likely to train and many have gotten injured or received the training they needed actually on the trail, like through hikers.
The military carries much around their waist... Especially the pant waist including a battle belt with equipment they need that tends to be much heavier than even traditional backpacking gear which is heavier than light kit which is heavier than ultra light both in the individual items and in the minimalist nature of what kit is taken and what is left.
So a Soldier or Marine needs quick access to magazines for reloading, and they do not need them pack interfering with and hitting their battle belt or equipment with each step as well as creating additional sources for not spots and bunching of clothing.
Although some experienced hikers walk fast especially on through hikes or attempting FKTs. But most walk at a slower rate than is expected of military personnel.
Which waist? We have to be specific, and we are really talking about potentially small differences in cm or inches. Straddling the iliac crest is at or just above the pant waist. (Above the pant waist for current disorder jeans.) It appears wise as those hip bones can help hold the pack against your back or at least partially hold some of the weight up pushing the top of the pack and shoulder straps up and off the shoulders and thus the upper body.
This is absolutely contradicted by the circumstances of quick matching or even more So runin g for your life since a lack mounted that way is going to separate from the body more. At small ultra light pack weights it would be a small annoyance. Below 40lb traditional pack loads it is unmanageable, but at military weights it is a potential back, hip, or spinal injury waiting to happen. Plus the additional potential for lower joint injuries would also be greatly enhanced.
So if say the professionals in the military have gone tuned what they do, and for many ruckers and backpackers either carrying heavier loads, such as game loads, and those rucking purposefully at speed over longer distances are doing exactly what the should be doing.
Many amateur backpackers are doing what they want to do and how they want to which includes lifting some or even most of the pack weight off their shoulders, which for many are under trained (backs, shoulders, and core). Then you have some of the thru hikers who've gone to shorter packs with no belt at all minimizing rubbing and potential hot spots in that manner and carrying very light weghts. So a short and thus high pack stays above the waist and pivots with the upper body, something that might be disastrous at military carry weights.
There are at least two waists, and with all due respect and thanks to GP, the military and powerlines belt as described IS at the waist or anatomical waist as opposed to what we colloquially refer to as the waist but is often differentiated by calling it the pant waist.
So I have left holes, and I know there are shades of difference among individuals and the way in which they put their packs into practice, but again their are two primary schools of thought about how and where to deploy a waist belt on a pack, and largely the differences derive from the wide gaps in the two activities for which the packs are needed and how they are used. So I think short of being in the militsry, being a smoke jumper, or being a firefighter in turnout gear with a Scott Pack, where you have been trained in a certain efficient protocol, it is for everyone else to decide what works best for him or her in each given situation they encounter from climbing to scrambling or bouldering, to fast packing, to casual meandering. It isn't necessarily wrong, but GP has pointed out two very distinct permanence measures with some of the critical areas of concern. However, the heavier and longer you go the more likely we probably should heed what the man is trying to teach. Personally I have decades of experience, and I am learning from the man and appreciate the specifics of the content provided.
@@willway9378 Thanks for the explanation. I am neither a military nor would I call myself a hiker. I just love to have a backpack on me even while walking my dog. ;-)
BUT I would very much like to adapt to military "standards" (in anticipation where the world is possibly going)
Some questions:
* how do I train my back, shoulder and core to sustain military loads aka 50+ lbs? (usually my daily backpack are 20-30 lbs)
* how do you wear huge backpacks like a Tasmanian Tiger Rangepack / Raid Pack or Norrona recon 125L synkroflex Pack or the big Berghaus? I cannot imagine to get them that high up. Or the Alice pack the go to solution?
Thanks.
I was always told "-carry on your hips (meaning down at the pelvis)". Then in the military, our packs only had very wide and padded shoulder straps and nothing else. This so you could throw the pack off quickly if you came under fire. But, I will definitely try this method.
I think it's great for a combination of weak or under-trained core and a heavy ruck.
I learned something new today. Thanks! Been carrying rucks on hikes since the -80's and have always worn my hip belt on the iliac crest. Have to try this soon.
Cheers for this video mate. It just came up on my feed and as I'm researching gear for the coming fairer seasons (Scotland) and it seemed relevant. I actually learnt a lot and it makes sense. Will give it a try.
Great vid. From kelty to gegory to Osprey and even maxpedition and 5.11 suspension systems vary. Ppl complain about weight distribution. Great advice 👍
Thanks mate, good advice, tried this today and helped quite a bit, got down to 13 minute miles (7.5 km in 1 hr)
Awesome!
Awesome vid mate. I just found your channel by accident but am already looking through your content
I'm 45 and a former martial artist and marine in the Danish army but the thing you said about the muscles took me further back than that... all the way back to my days as a gymnast when we also lifted weights.
I'm SO damn happy that someone makes a video explaining how to use a belt properly to protect the back.
On a side note I love hiking, I'm both a through hiker and weekend warrior, although not with 20+ Kg (~40lb) 😁
Did you actively train martial arts during your Marine days?
How did you typically schedule this weekly?
@@jackjack4412 Ah, I apologize if I formulated it incorrectly, english isn't my primary language, danish is.
I'm a former martial artist, stopped when I joined the army and resumed after I was discharged. Does that make sense? If not hit me back 🙂.
In the early 80's I discarded the kidney belt and used the pistol belt of the LBE to function as a waist belt. I wore my LBE high and snug and allowed the kidney pad to rest on my canteens and butt pack. It made more tactical sense to not have to release the waistband and the quick release strap when coming under fire in close contact.
In 1975, we were issued WWII gear at Marine Corps OCS; the small haversack with shelter roll in the old horseshoe around the top and side. With all the weight high on my shoulders, it was a breeze to ruck with. In 1977, we got the then-new ALICE gear. The problem we had with the roomy medium pack was that the heavy shelter half and blanket were packed in the bottom. For me at least, this meant the hip belt became a fulcrum and the low weight pulled at my shoulders, making field marches a miserable experience. The information you share in this video might have made the difference.
Listen to this folks. Man knows what he's talking about. We had the old ALICE packs, and we'd make the middle concaved so we could lean forward to offload the pressures when carrying 100+ lbs of ruck. We looked like a bunch of turtles when we rucked. We carried a shit ton of weight and sure it wore on our backs and shoulders, but we had a ton of core strength and absolutely abdom pressure matters to protect the back.
Can’t wait for the Q and A! Another cool video thanks Randall!
Thanks!
Can not thank you enough for this information. Had been struggling with rucking, not knowing this info. I always lift at work with my legs, trying to keep a straight back, but thought adding that intra-abdominal tension would lead to hernias. Will be more conscious of this now. Thank you!
Well said that rougly 20 pound load or less one doesn't need a waist belt. But you do need the waist belt to reduce the side to side motion of a backpack which causes fatigue. If you can't place the waist belt a few inches below your navel you've eliminated roughly 25% of your breathing capacity. Partial loss of your breathing reduces your potential speed and endurance particularly when you may prefer or need speed and endurance. Because you've raised the pack above your hips you have maintained your basic pace speed. The majority of outdoor sport and military backpacks extend to the hips or lower eliminating basic pace speed.
Was doing it wrong. At 52, learning backpack elk hunting, my back can't afford bad form. Found this vid at the perfect time, thanks
This is sooo true, learned the hard way, way back in 1978! Up on the Welsh mountains!
OBTW . After that tape rec yesterday , I looked here on YT . Found some , but none " that I saw " , that were equal to both sides in thickness of a roll . If it were me , and I was considering it , having seen others . I'd take out the cardboard tube , press the tape together , then shoot . To see if it has any merits in that thickness . Might save a bunch of time , before going full blown . Stay safe out there Gubs ..
Outstanding! This needs to be a public service announcement. Great info. Thanks as always! I'd love to hear your take/advice on stretching and strengthening you hip flexors and psoas muscles.
Thanks! That will be in the next/core video
Thank you for sharing this information. It really helps.
You are the man!!! I have Fractured my spine... doc told me I'm screwed for life... like yourself.. im finding out they are wrong!!!! Love to hunt and fish.. this video has helped me in more ways then one.. Also for others who struggle.. one word for you YOGA!
Alice was the most comfortable system I ever wore. I always made sure the weight was supported by my hips & legs, and balanced low & forward on my back & shoulders. Never on just my back. A wide chest strap would have made it better, I think.
I am excited to view the next videos in this series. Especially the one focused on back issues. Thanks!
Waist belts are meant to transfer the weight of the bag to you hips. You are using them wrong. One 11b to another.
no thanks
Just as an FYI, the wasit belt on your pack is actually sitting on your waist. What most people call their waist is actually their hips, up by your belly button is what's called your natural waist. This is where you bend at and where torso armor, both modern and historical stop at so that you can bend over at the waist if needed.
Great information about the core muscles working to protect your spine. Didn't know this, but it makes sense.
I can't speak for your military bags, but it should be noted that the "hip belt" on our weekend warrior bags ;)~ is meant take most of the weight off the shoulders and transfer it to the hips so that the largest muscles in our bodies can carry the brunt of the load. Also it helps with lowering the center of gravity and decreasing excessive strain on the back. Curious if you get similar results from your ALICE belt? I certainly looks like it.
Thanks. I can see how it works with light bags
Wish I’d have seen this years ago. Thanks for the lessons. Looking forward to your back exercises.
Great information! Experiment and finds what works for you great info ! I was a Quadriplegic told I would never walk again so 7 years later I'm exploring south America with a backpacking, don't give and find what works for you with The equipment and particular circumstance in mind. You can do more than you think! but But it's Hard work. Hugs
Wealth of knowledge! Diggin this series. I have personally found this super helpful cant wait for the back issues bit coming up. Trashed my back and found Hip thrusters to be some of the best to help correct and strengthen as well. Keep on keepin on brother!
Thanks!
So, I really learned something from this video. the waist belt belongs in a different place than I have been setting it. Thanks for the correction,
Glad to help!
When I realized that the belt felt better around my belly I thought I was crazy and tried to figure out why them other folks have it so low,well turns out if it feels better its probably more proper. Anyways interesting stuff ya mentioned Randall
Not of hips, but from shoulders and back onto hips. With 15 kg (around 30+ pounds)behind my back I do not want all the weight on my shoulders, and it is exactly what i get, if i have the belt above bellybutton, as you say. Not only it does not relieve my back and shoulders from the weight, but also gets in the way of breathing.
The Condor Battle Belt really works to retrofit a wide “waist belt” onto a pack with skinny belts.
Can be also done with most of the "battle belts"/"war belts" AND cheap medium molle rucksack belt (after some modifications).
For super heavy loads (like a canoe or an elk quarter), I use a tump line without a belt.
Humans were doing that for thousands of years before a waist belt existed.
@@Random_Quads It's actually pretty common on portages. The tump line settles the boat over your shoulders.
I have some back issues. I do a couple of stretches everyday to keep it in check.
Yup I just got into backpacking and this is important end of story ! Great info sir
Mad respect, most people have no idea how to brace their back off of the belts.
Thanks again for the info. Will help the next ruck with my back fusion.
Thanks for the info ..i have a lot of nerve pain in my abdominal area so its realy painful to ruck but no pain no gain ...greetings from the Netherlands
I don't really go to the gym or do any weight lifting but it's still very good knowledge to have !!
(also that bracing/breathing technique you're talking about is essentially the same thing we metal vocalists do to protect our vocal chords and get more power out of our screams).
Thank you very much !
👊🏻
Man I wish my nco would’ve explained rucking to me just like you just did!!! When I was I Iraq the only issue with rucking was the are between my shoulder blades, ahh man they started hurting bad around the 5 -6 mile mark!
Appreciate the info! Hooah
I learned everything painfully
I think the medium ruck is one of the best things I’ve been issued it’s very handy
Thanks Bro for the info and also thank you for your service.
If anyone wants more info on what he is talking about it's called the valsalva maneuver.
Outstanding. Subscribed, thank you. Looking forward to learning more.
Hey thank you for this! You have no idea how much I killed my back. I do outdoor photography, after watching this I look back at my life and wonder 😁
Damn, I'm learning a shit ton on your channel. I'm a Navy combat veteran but we as boat guys don't do rucks, so we were never trained. I just figured you'd load out, strap-up, and move. Really enjoying your content, brother.
Some of this has me mystified, but then I live under a rock LOL. How did anyone EVER think the hip/kidney/waist/whatever belt served ANY other purpose but to transfer weight onto your hips? I always thought the belt on the Alice was too slim. I have a modern Gregory pack, no ultralight crap, has a nice wide padded belt. Put it on, lean forward, crank down the shoulders, stand up a bit, cinch up the belt good and snug, relax the shoulder straps, maybe give a tug to the load lifters, then set off. I go backpacking, not huge miles, but rough terrain, bring all the comforts of home. A weekend trip of 60 pounds is common. At 42 got a new job, sat a desk for the first time in my life. 2 years later suffered crippling back pain that went on for months, literally considered suicide the pain was so bad. Eventually got over it...I am ULTRA conscious of how I treat it, how I lift things. At 58 I still pack it in, have fun in the woods. GREAT video, so much excellent information. You're not a doctor but I bet you saved some people! Hope to see more!
Thanks!
I don't even know why I clicked on this but I figured it'd be decent background noise while doing laundry. Then I saw the set-up and it looks like the carrier I use for my toddler and might be useful for me, so I'll have to replay this when I can actually watch it and not just listen.
This info is spot on. I learned this on my own years ago, out of necessity;)
Checking in a year later...
Gratz on the traction and growth of the channel.
You and your buds rock. - Godspeed
Thanks!
The waist thing seems to be a point of confusion for most people. Your waist IS over your belly button. Most people think it's where their belt sits. Unfortunately, most people wear their belts low nowadays as most people wear belts on their hip. The hip is what most people consider their "waist" nowadays. The waist is where your torso articulates. That's right over the belly button.
Thanx man, that helped me a lot. Salute from a infantry brother in Holland.
I don't know anybody that that wears a waist belt down around the hips. For me, I find the heavier my pack is, the more crucial the belt becomes, not the opposite. Also, I can assure you that as soon as I undo that belt, the load on the shoulders increases substantially. The main way belts reduce shoulder weight is by placing the load against the small of your back, rather than stopping the pack from 'sliding down' . The small of your back should be doing most of the work, and the belt just holds it in place. Undo your belt, and the pack swings away from the small of your back.
Thanks for the heads up.
I don't know about weight belts, I mean a bag of chips doesn't weigh that much. History, men's pants used to have a waistline that actually was at your belly button level. ALICE looks a lot different than my commercial backpack that holds gear higher and not out as far. The worst pack I had was a backpack/luggage convertible monster that had a waist belt too big even at its' tightest, leaving all the weight on my shoulders. Had to cut trip short with a big figure 8 blister. I am going through my gear, so I have to ruck up soon during this lockdown.
And now...we get the real Skippy! Thanks,bro!
You may want to check out how British, in their PLCE system, transfer some load of the backpack/rucksack onto utility pouches riding on the belt in the rear.