Are you using Pack Waist Belts Incorrectly?
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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...
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!
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!
I can get my finger in there, it's just tight enough to get that feedback loop.
That's what she said.
Dude... I know you've carried a ruck for many miles, but this is wrong in every way.
The purpose of a hip belt is to transfer weight TO your hips, not away from them (because pelvis, hips, and legs are much stronger than your spine).
If you're carrying 30-50 pounds or more, it is much easier to carry half or more of the weight on your hips. The greater the weight, the more you want on your hips.
A proper-fitting backpack is long enough for your torso (measured from C3 to top of Iliac Crest). Both packs in this vid aren't even close to a proper fit for you.
Hipbelts go around your hips; not your waist.
And what are you talking about regarding your waist? Your belly button IS your waist. Where do you think your waist is?
Having a strong core is important, and what you say about weight-lifting belts is correct (although not relevant to packs). Carrying weight on your hips is the way that you protect your back. Wearing a poorly-fitting pack incorrectly is NOT the way to do it.
Love your channel. But you should try a properly-fit pack before giving newbs tragically incorrect information.
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.
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.
It is where the waist is supposed to be considered.. you could’ve saved a lot of time on this by just saying its supposed to be over your hip bones..
Bottom of belt to top of the hip bone..
One thing you never addressed here and I feel you should’ve is traversing uphill and down hill and how to use the shoulder straps to move weight ti the hips or to the shoulders accordingly for center of balance.
Downhill you drop the weight onto your hips to keep from falling forward.. uphill you cinch it tight to move the weight up in the shoulders so you’re not getting pulled backward down hill while going uphill..
Haven’t seen all your videos on this so forgive me if you’ve gone though this already.
I have hip and back issues and when I Ruck I actually feel better then I do in normal day life..
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
Just bought a quality tactical bacpack today and the guy at the shop told me it would fit me and that its adjustable but now im back home and adjusting all the straps at the smallest and its still kind of too big do they make tactical backpack for small slim women if so where do I buy it ? I tried to walk for 20 min with around 25 pounds in it and my shoulders are hurting it feels horrible .
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
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
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.
Yeah my back is awful but I like the molle 2 ruck better with weight you never know it's good to have a shtf bag that you can live out of.
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
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👍
Might as well use a weight lifting belt as well as you ruck, might as well use both
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.
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.
Could you make a video about fire safety? In my opinion this topic is overlooked in a bushcraft world
Good idea
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
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.
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!
Nice one brother 👍😁🇬🇧. Take care mi friend Andy.. 🇺🇸🙏🇬🇧
Thank bro that made a hella of a difference when I ruck
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
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
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.
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
Modern backpacks are designed to ride on the hip bones and they are sized according to torso length in order to achieve this. So are you saying we should be buying packs that are sized "too small" so that the hip belt rides across our belly button and the bottom edge rides above the hips? Or is your video just about smaller sized rucks?
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.
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.)
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
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.
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.
Outstanding. Subscribed, thank you. Looking forward to learning more.
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..
Also I've never really understood how to adjust a pack to fit me. I'm 6'4" but have no idea what my sizing should be for a pack.
Awesome 👏 video I might be guilty as charged out of ignorance.🤣. Wish I saw your channel earlier I brought a snugpack sleeping bag🙁. Recommend sleeping bag?
The MSS is great, Carinthia Defence
Best f*cking rucking channel ever!
Thanks!
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.
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.
Cannot wait for the back workup vid! This info is literal GOLD
its called the valsalva maneuver
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.
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
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
I'm a POG.. but i do backpacking with 60 to 80 lb packs.. i make the waist strap very tight around my hips as you put the weight on my hips.. and cinch the shoulder pads. And yes it "pulls me back".. but i lean forward. Why is this wrong?.. the weight is on my hips.. very very little weight on my shoulders/back. I did the GAFPB. Got silver overall.. but Gold in the ruck portion.. considering training for ranger school. Trying to learn. Thanks
The problem with this... Everyone physiology is different... All belts are NOT for everyone...
Thank you for sharing this information. It really helps.
I've hurt my back 3 Times at work....all times I followed the rules....except ABD pressure. Side joke.....what do you call a Dr who got Ds in school?
In my BN of the late 80s/early 90s we weren’t allowed to use the ALICE belt as it was “pogish” lol. Long movements or road marching with 80-100lb ruck SUCKED.
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
This goes against my personal experience a bit so I wonder if I’m misunderstanding. I use a tatonka Yukon 60+10L rucksack and it has been loaded up above 20kg (44 pounds) multiple times, sometimes for extended hikes up above an hour. The way I wear it is with the hip belt around my hip bones (it doesn’t go small enough to be a waist belt) and the back length extended so the adjustment point where the shoulder strap’s come from is just touching my c7 vertebrae (it can’t adjust higher as it’s at the max). The hip belt transfers a load of the weight off my shoulders and I can feel really good core engagement. It’s by far the most comfortable and sustainable way I’ve found for moving heavy loads. Not super heavy but up around 1/3 body weight for long distances. It feels like the hips do take almost all the weight with the core and shoulders doing all the stabilisation and stopping me from just falling backwards I guess. Is this not a healthy way to carry a large backpack? I am thinking about rucking as I feel my healthiest after doing these longer heavier hikes
I feel you about the doctors telling you shit. I have disc hernia issues, but I know how to fix it (in my 20s). A lot of guys are told that only surgery is the option. It's not true, the opposite is true. You can wiggle it back and strengthen those core muscles and be functional again. (My god I can only imagine what will happen with these millions of people looking down to their phone all day... Neck hernia....)
And lifting is also possible, if you do the corrections beforehand, I am 53 kg snowflake and I can lift anything without damage, if it's too heavy the object will not move, but I never hurt myself. Cycling is my enemy currently.
AS a hiker, we're taught to put the belt around the hips, and that truly feels best, secure, supported and stable. I've tried around the belly button and felt uncomfortable with no support. Can't say the military is wrong, but I couldn't find it right
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!
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
Nope. Rucksack belts aren't generally broad - they're just there to stop the rucksack flailing about, minimize movement. If you find one with a wider belt, sure.
Most viewers will assume he's talking about the hip belt on heavier knapsacks with a proper hip belt: that's not intended to go high, it transfers the weight to your hips. So it sits on your hips, snug. Done up properly there should be almost zero weight on your shoulders.
Initial Accent pack fit video explains the shoulder straps should be adjusted first then the sternum strap. EXO pack fit video explains the sternum strap should be adjusted before the should straps. You never mentioned the sternum strap. Although, the sternum strap was attached at the end of the video. Who is correct?
Oh! I see. You are only a green belt in Pack - Fu. Oh well. Anyway, I always load my pack with equally distributed inpack weight, then I always adjust my belt and straps until I feel comfortable enough for the long haul. I never preset anything adjustable. If my pack has to be ditched and later retrieved to continue a trek, I leave things were they are adjusted in the event of a quick recovery or evac. Only slight adjustments maybe necessary before and during takeoff into the world beyond. The belly button thing is something for me to really consider however. I always check the pressure on my back by moving around into positions that would normally strain the back or even potentially slip a disc. Slipped or cracked discs can slow a person down to 1ft. per hour or even worse. Anyone who has not had such a problem does not know the pain involved. It may require camping in situ while signalling for help. Getting shelter up and getting firewood for warmth or even digging a hole to crap in become very involved tasks, requiring hours and hours. It would be nice to learn self - help for such situations. Posture is important with 10 being the perfect posture. Working on posture to get it to ten is incumbent then it is easy to track posture as you hike. Never let a packload carry your angle beyond a 10, that is asking for serious trouble. Spinal grinding and cushion erosion (between vertebrae) can cause chipping and other forms of serious problems, not to exclude cracking. Sometimes the only way out of the backwoods is by litter or helo. In most cases a chiropractor could come out, crack your back and even take your pack back for you. An emergency charge for that kind of help would be well into the thousands, if one is available. As a veteran, use a cellphone, tablet or computer and call the nearest VAMC and let them figure out how to get you along with advice on what to do in the meantime, that is of course if you have service that works where your electronics is at or if you have a satellite operated piece of equipment. It is best to have both cell and satellite, if you anticipate the potential for back problems or even if you don't. Oh well, sorry to bore you with details. Eventually in life, those with back problems at a young age will have the possibility of losing sensation in their legs at an older age. Baby that back and save yourself from lameness at a more advanced age. I damaged my back in the Marines during Nam and they couldn't find anything wrong with it at the Naval Orthopedic center so I just kept doing what Marines do, bite the bullet and keep moving. I have had numerous incidents since that time in the same vertebra. In my late 50's arthritis started setting in causing more complications and now after arthritis occurs there, I lose sensation in both legs and start going down but I use a cane for support and a just in case. Actually, I have replaced the canes with trekking poles so it isn't as obvious in the public eye. Now when I get arthritis in that spot, I lay down until the swelling is gone, then I am almost as good as new. This is why your doctor forbade you to strenuously use your back. Not for how it feels today but for when you get older. Take my advice young brother, do what you do but figure out how to baby that back in everything you do, do not put it through unnecessary wear. Developing back support muscles is a good thing to do but not the be all end all of the problem. There are many ways to get around unnecessary back work. Continue to study and research it. What Uncle Sam doesn't want you to know and will fight what you know is that once a back has recieved injury, it will never ever be the same again and will get worse with age. Mine came from a four story leap to ground level using a proper parachute roll. Some tell me it was five stories but I try to be conservative. I have only gone through one thing even worse with a NDE but I don't talk much about it. It happened after the four story incident. Be good to your back. If you start feeling discomfort, feel the area, if it is swollen, rest it until the swelling goes down. Do no activity, in some cases it may take hours and in others it may take days. Learn to sleep on your back, not on your sides. Yes, you can still do normal activities but baby and feel monitor your back at all times. A slight swelling means rest and it may take two, three or four hours to disappear but larger swellings require longer periods. This has been my experience. Take care and Semper Fi ! Brothers in Arms !
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.
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.
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 ..
Way to do the research and fix it with exercise and nutrition...🙌 The human body is amazingly adaptive. Questioning doctors is highly necessary
This isn't the right way to wear a backpacking backpack. It should sit on your hips and the weight should be off of the shoulders. military packs must work differently, but he is wearing the civilian pack wrong.
You are 100% putting the belt at your waist. The wrong placement you're talking about is probably at the hips, where most guys wear their pants' waistband.
The explanation given here about the interplay between spine, muscles and belt is wrong on so many levels, and contains so many misconceptions about physiology and biomechanics that it would take a several paragraphs long post to explain everything that's wrong here.
Sure, belts are nice. Never tried using them for rucking or backpacking, but it makes sense to use one. However the explanation given here is just complete nonsense.
Take this guy's word for it! Once you have back issues, you have them for life....pure misery everyday!
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.
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
Great vid. From kelty to gegory to Osprey and even maxpedition and 5.11 suspension systems vary. Ppl complain about weight distribution. Great advice 👍
Your absolutely right with the way way you show the belt to be worn. Info like this is much needed to prevent injury. Brilliant information being past on.
Can I ask what brand was that second pack you out on.
Your constricting your lower abdominal which prevents you from breathing properly.
Excellent vid brother …if u are not humpin’ , u are not suffering’ , if u not suffering’, then combat arms mos probably not the lifestyle of choice
good stuff ....I'm having issues trying to find a stiff enough pistol belt ...& on that side note, old school metal twist buckle or new push button..?
lol, I never had a working waist belt through my 5 years in, basic included, so I never had a chance to get this wrong. Good to know next time I go backpacking, though
Wish I’d have seen this years ago. Thanks for the lessons. Looking forward to your back exercises.
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
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!
Great video.
I first learned about bracing/inter abdominal pressure from Pavel Tsatsouline. Saved my back for years!
Just found this, great break down I can reapply this season
SUBBD👌
This is sooo true, learned the hard way, way back in 1978! Up on the Welsh mountains!
Thanks again for the info. Will help the next ruck with my back fusion.
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 😁
Good stuff. Around your belly button is considered the waist tho. It’s just we haven’t worn our pants up there since the 1950’s lol
Hey man I just found your vids, and I know you mentioned possibly making a video about getting through back pain. Even if you dont have time Id love to have any tips you have learned. I got hurt in combatives, and didnt do much about it just sucked it up. So now im late 20s and still have issues. Any help is appreciated. Thanks for all the content.
I will get on it ASAP. Thanks
So what we backpackers have been calling hip pads on the belt for 40 years are actually... kidney pads maybe?
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.
Should the waist belt be right over your belly button? I have backpack with a waist that is well above the belly button and just a tiny bit below my rib cage. I get a bit of abdominal pressure that way but it doesn't feel quite right when compared to my my other pack with the belt right over my belly button. It seems that my core gets engaged more when the the belt is on the the button, not above it.
i learned this the hard way. took 20kgs and tried it. couldnt move my feet for a day carrieing it on the waist. it was way better carrying the belt over the gut. another problem i got is that my shoulders hurt afther like 45km with 20kgs. u got any tipps ?
I’ve always wondered why the “hip belt” is always so much higher than my hips lol. Makes sense thanks!
Damn man great content, never heard this before , and if it wasn’t for you I would’ve crushed my back cause generally everyone told me it was a waist strap
You probably saved thousands of backs