Properly adjusting your backpack for rucking is crucial for comfort, efficiency, and injury prevention, ensuring the weight is distributed effectively. Just as with packing your ruck, the distribution of weight also plays into the adjustment and fitting of your rucksack.
A well-adjusted ruck will feel like an extension of your body, allowing you to carry heavy loads more comfortably over long distances. Follow these steps to achieve an optimal fit:
1. Prepare Your Ruck
Before you begin adjusting, ensure your ruck is packed with the weight you intend to carry. This allows for a realistic fit. A good general rule is to have the heaviest items closest to your back and centered.
2. Loosen All Straps
Start by loosening all straps on your backpack: shoulder straps, load lifters, chest strap, and hip belt. This gives you a blank canvas to work from.
3. Adjust the Hip Belt
The hip belt is designed to transfer the majority of the pack's weight (60-80%) to your hips and legs, which are much stronger than your shoulders.
- Positioning: The top of the hip belt should sit directly over the top of your hip bones (iliac crest).
- Tightening: Cinch the hip belt snugly, pulling it forward and then tightening it securely. It should feel firm around your hips, preventing the pack from swaying, but not so tight that it restricts movement or causes discomfort.
4. Adjust the Shoulder Straps
Once the hip belt is secure, you can adjust the shoulder straps. These straps primarily stabilize the load and keep the pack from falling backward, carrying only a small percentage of the weight.
- Tightening: Adjust the shoulder straps so that they feel snug, but not too tight to be cutting off blood circulation. They should conform to the curve of your shoulders without creating gaps or excessive pressure points.
- Fit Check: Your shoulders should not bear the brunt of the pack's weight; if they do, re-adjust your hip belt.
5. Fasten the Chest Strap (Sternum Strap)
The chest strap (or sternum strap) connects the two shoulder straps across your chest. Its main purpose is to pull the shoulder straps inward, preventing them from slipping off your shoulders and allowing for a more natural arm swing.
- Placement: Position the chest strap roughly 1-2 inches below your collarbone, or at a height that feels comfortable and doesn't restrict movement.
- Tightening: The chest strap should also fit snuggly, but not enough to limit your breathing. It should be tight enough to prevent the shoulder straps from splaying out but loose enough that you can breathe deeply and move your arms freely.
6. Adjust the Load Lifter Straps
Load lifter straps are located at the top of your shoulder straps, connecting them to the upper part of the backpack. These straps pull the top of the pack closer to your body, preventing it from leaning backward and helping to distribute the weight vertically.
- Tightening: Pull these straps gently until the top of the pack is close to your shoulders and feels stable. Avoid over-tightening, as this can lift the shoulder straps off your shoulders, transferring too much weight back to your hips. Aim for a 45-degree angle from the pack to the shoulder straps.
7. Final Adjustments and Test Walk
Take a short walk with your adjusted ruck. Pay attention to how the weight feels and if there are any pressure points or discomfort.
- Sway Check: The pack should not sway excessively from side to side or bounce up and down.
- Comfort Check: Ensure no straps are digging in, and you can move freely.
- Breathing: Confirm your breathing is unhindered.
Make small tweaks as needed. A well-adjusted ruck makes a significant difference in your rucking experience, reducing fatigue and improving endurance.
Backpack Strap Adjustment Summary
Strap Type | Purpose | Adjustment Guideline |
---|---|---|
Hip Belt | Transfers weight to hips (60-80% of load). | Top of belt over hip bones; snug and firm. |
Shoulder Straps | Stabilizes load; minor weight bearing. | Snug, but not cutting off blood circulation. |
Chest Strap | Prevents shoulder straps from splaying; stabilizes. | Snuggly, but not enough to limit your breathing. |
Load Lifters | Pulls top of pack closer to body; stabilizes. | Gently snug; roughly 45-degree angle; avoids lifting shoulder straps off shoulders. |