I bought a vest first, wore it twice and immediately bought a GR1. I have broad shoulders and found that the vest was seriously uncomfortable. I can throw the ruck on and wear it for extended periods of time. I ruck with it, I've mowed the lawn, walked the dogs, grocery shopped... You would freak people out with a vest on in the super market :)
This is 100% on point Michael! I've been a 'field test' for this comparison the past 4 weeks; (Goruck's training vest came back in stock in early August right when I joined my heaviest phase of training for the upcoming hunting season.)
After a month of 2-a-days, 3 miles each w/50 then 60lbs in the vest, I need to switch back to my 25L Rucker for the final 2 weeks. My back is trashed.
I've got both on-again/off-again bulging disks and disk compression issues across multiple vertebra. For the most part disc bulges come and go and I address disc height issues w/various decompression strategies ranging from sessions in an inversion chair to both in-home and chiropractic decompression traction sessions.
After 4 weeks in the vest it's time to say 'no mas!' and go back to my Rucker. (Fortunately Goruck gear is AWESOME currency on eBay!) While I can live w/the lower lat/serratus muscle aches (you hump out 50-80 lbs of meat, it's a familiar pain to embrace BEFORE the load-out), there's no escape from nerve/compression pain.
While the vest definitely evenly distributes the weight around my core and for the first 1.5 miles is more comfortable, I have little doubt it's lead to my current state of pain, most of which comes from compression that I can't quickly get rid of. Also Ben's spot on about breathing - having 2 30lb plates w/me sandwiched in between, not to mention when I tighten the vest to stabilize the weight, breathings a stone cold bitch.
I hunt out of a pack and that's what I'll stick to training in. Also - I learned in The Corp, vests (plate carriers) are for fighting, Rucks are for carrying shit and will stick to that going forward.
BTW - I COMMEND you for this sentiment and wish ANY in the msm would adhere to:
"I’m a journalist. My job is not to wage internet wars but rather to cover the wars. To talk to both sides, give you both perspectives, and then try to draw some reasonable, actionable, and practical conclusions."
I have both a weight vest and a ruck. I use the vest for short distance runs or hill sprints and use the ruck for longer distances. Running through our apartment complex with my weight vest get some curious looks, although I am already the "strange guy" that is carrying sandbags and kettlebells as I "burn the ships" every Friday!
I, too, have both a weighted vest and rucksack. I could never understand why some people obsess over which is the more beneficial of the two when it doesn’t directly impact them 🙄. I remember asking Michael directly a few years ago the difference between the two and was totally satisfied with his response. Am glad I was introduced to rucking and now I make it a regular routine. I’ll probably throw on the weighted vest every so often just to mix things up.
As always, a timely post. I’ve been wearing a vest for a few years now. Was a pandemic purchase and started rucking with it recently. I don’t mind it. The weight and balance feel fine at 40lbs and I got for about 3-3.5 miles. But... I can’t carry much else apart from what fits in my pockets. Luckily I’ve started taking my 11 year old with me and his ruck contains all our gear (water, dry shirts, sunscreen etc) 😁 I’ll eventually get a true ruck sack but for now I have what works!
Great article! I care less about the vest versus ruck argument and more about the physiological data on why I should ruck as a 54 y/o women carrying 50 extra lbs & sitting at a computer all day. Thanks for the data!
I use a ruck way more than a vest for lots of the reasons here. But it’s also worth mentioning that the breathing challenge of a vest can be a feature rather than a bug. Great for increasing intensity, training for elevation, training for stress response/control, etc. Harder to breathe = harder workout.
I use a GORUCK and I feel that it causes me to round my shoulders, which I don't need since I sit at a computer all day. I've even gone as far as wearing the Ruck in front to compensate for all the hunching I end up doing on a four hour hike. I hate to disagree with Michael Easter, but I've ordered a vest for this very reason. Only time will tell if I go back to using the Ruck.
Make sure the ruck is adjusted properly. I see a lot of people have it sitting too low on the back because the shoulder straps are too loosely adjusted. It leads you to exaggerate the lean forward and the shoulders extend to compensate. With the shoulder straps properly adjusted the part of the ruck in contact with your back works in concert with the shoulder straps to force your shoulders back erecting your head and causing your spine to straighten. If you have the should straps tight enough and the pack high on your back, you may be over tightening the chest strap, which can inadvertently lessens the load on your shoulders which allows them to slouch forward and breaks down your posture.
I rucked for the first time last week with a backpack I already have. I threw a 5lb dumbbell in the pack -- not much, but I didn't want to go crazy (49 y/o male with general lower back problems).
It sucked. After a couple miles, I had lower back pain. I noticed that part of the issue was that the dumbbell was swaying back and forth in the bottom of the pack. I also noticed my shoulder straps weren't tight enough and there was space between the backpack and my back. Basically, I was doing everything wrong. I tightened the straps and got the pack tightly against my back. It was better but still not enough. I tried tightening the chest strap, which made things tighter but was still uncomfortable.
Only when I pulled on both shoulder straps with both hands and continually held them there did it actually feel good. It was impractical to hold my hands there the whole time because I also had my dog and daughter with me.
Given these difficulties, part of me wants to buy a GORUCK because I just feel like there are too many variables that are hard for me to get right with my own backpack. But I'm also reluctant to make an investment in gear if there is a fundamental weakness in my back that would make it hard for me.
My next step is to ruck by myself, with the backpack tight to my back to start with and see how that feels. Your comment gives me hope that if I just get the straps right, then I might be able to do this comfortably. Also, and perhaps more importantly, I don't feel like as much of weakling as I was feeling because everything I read about rucking makes it seems like you just "throw on a ruck" and it's all good and it's just easy! The truth is you can't just "throw on a (homemade) ruck" and your comment highlights the nuance. What I've read out there doesn't bring up this complexity, so thank you.
Glad it helped. There is a lot of articles that make rucking sound so simple. I was an infantryman in the Marines so rucking was a significant part of my life and I learned quite a bit of "nuance" doing the job. One thing I recommend is fill the bottom of the backpack with something like towels or blankets to keep the weight higher/behind your shoulders. Then wrap the weight(s) in a towel or blanket and situate it high in the back of the pack on top of the towels and wedge it in place so it cannot shit about. If you really want to maximize comfort cutting out a thick piece (or a few layers) of cardboard and a dowel/stick to stiffen the cardboard so it fits tightly and rigidly inside the pack before adding towels can help make the pack more stable. An alternative might be a sheet of plastic or kydex inside the pack. Then fill with towels/blankets to move the weight high and tighter to your back. But honestly a purpose built Rucker from GORUCK has provided me with the best results.
Oh my gosh thank you for this. Your recommendation to fill the bottom of the backpack with towels seems so obvious now but didn’t occur to me. And it makes sense that having the weight higher on my back behind my shoulders would be less staining on my already sore lower back. Try this tomorrow morning on a solo walk. If it goes well then I will be more comfortable investing in a GORUCK. Thanks again.
I bought a vest first, wore it twice and immediately bought a GR1. I have broad shoulders and found that the vest was seriously uncomfortable. I can throw the ruck on and wear it for extended periods of time. I ruck with it, I've mowed the lawn, walked the dogs, grocery shopped... You would freak people out with a vest on in the super market :)
That makes sense! Bonus points for mowing the lawn with a ruck on.
The MOWRUCK FTW!
This is 100% on point Michael! I've been a 'field test' for this comparison the past 4 weeks; (Goruck's training vest came back in stock in early August right when I joined my heaviest phase of training for the upcoming hunting season.)
After a month of 2-a-days, 3 miles each w/50 then 60lbs in the vest, I need to switch back to my 25L Rucker for the final 2 weeks. My back is trashed.
I've got both on-again/off-again bulging disks and disk compression issues across multiple vertebra. For the most part disc bulges come and go and I address disc height issues w/various decompression strategies ranging from sessions in an inversion chair to both in-home and chiropractic decompression traction sessions.
After 4 weeks in the vest it's time to say 'no mas!' and go back to my Rucker. (Fortunately Goruck gear is AWESOME currency on eBay!) While I can live w/the lower lat/serratus muscle aches (you hump out 50-80 lbs of meat, it's a familiar pain to embrace BEFORE the load-out), there's no escape from nerve/compression pain.
While the vest definitely evenly distributes the weight around my core and for the first 1.5 miles is more comfortable, I have little doubt it's lead to my current state of pain, most of which comes from compression that I can't quickly get rid of. Also Ben's spot on about breathing - having 2 30lb plates w/me sandwiched in between, not to mention when I tighten the vest to stabilize the weight, breathings a stone cold bitch.
I hunt out of a pack and that's what I'll stick to training in. Also - I learned in The Corp, vests (plate carriers) are for fighting, Rucks are for carrying shit and will stick to that going forward.
BTW - I COMMEND you for this sentiment and wish ANY in the msm would adhere to:
"I’m a journalist. My job is not to wage internet wars but rather to cover the wars. To talk to both sides, give you both perspectives, and then try to draw some reasonable, actionable, and practical conclusions."
Great point about the line from the Corps. That tracks with what you see other places in the world, as Kelly pointed out. Good luck this fall!
I have both a weight vest and a ruck. I use the vest for short distance runs or hill sprints and use the ruck for longer distances. Running through our apartment complex with my weight vest get some curious looks, although I am already the "strange guy" that is carrying sandbags and kettlebells as I "burn the ships" every Friday!
That sounds like a great approach. I’ll also use a light vest or a ruck plate carrier for bodyweight workouts, etc.
I, too, have both a weighted vest and rucksack. I could never understand why some people obsess over which is the more beneficial of the two when it doesn’t directly impact them 🙄. I remember asking Michael directly a few years ago the difference between the two and was totally satisfied with his response. Am glad I was introduced to rucking and now I make it a regular routine. I’ll probably throw on the weighted vest every so often just to mix things up.
As always, a timely post. I’ve been wearing a vest for a few years now. Was a pandemic purchase and started rucking with it recently. I don’t mind it. The weight and balance feel fine at 40lbs and I got for about 3-3.5 miles. But... I can’t carry much else apart from what fits in my pockets. Luckily I’ve started taking my 11 year old with me and his ruck contains all our gear (water, dry shirts, sunscreen etc) 😁 I’ll eventually get a true ruck sack but for now I have what works!
Great article! I care less about the vest versus ruck argument and more about the physiological data on why I should ruck as a 54 y/o women carrying 50 extra lbs & sitting at a computer all day. Thanks for the data!
Sticking with the DPT's expertise on this one and what do you now the research backs it up.
Since the average American is carrying about 50 pounds EXTRA would like to understand ho 65% of the population is affected.
I use a ruck way more than a vest for lots of the reasons here. But it’s also worth mentioning that the breathing challenge of a vest can be a feature rather than a bug. Great for increasing intensity, training for elevation, training for stress response/control, etc. Harder to breathe = harder workout.
I use a GORUCK and I feel that it causes me to round my shoulders, which I don't need since I sit at a computer all day. I've even gone as far as wearing the Ruck in front to compensate for all the hunching I end up doing on a four hour hike. I hate to disagree with Michael Easter, but I've ordered a vest for this very reason. Only time will tell if I go back to using the Ruck.
If that’s been your experience, I’m not one to disagree with it! Let us know if the vest fixes your issue.
Meantime, hangs are a good way to counteract all the sitting you’re doing.
Make sure the ruck is adjusted properly. I see a lot of people have it sitting too low on the back because the shoulder straps are too loosely adjusted. It leads you to exaggerate the lean forward and the shoulders extend to compensate. With the shoulder straps properly adjusted the part of the ruck in contact with your back works in concert with the shoulder straps to force your shoulders back erecting your head and causing your spine to straighten. If you have the should straps tight enough and the pack high on your back, you may be over tightening the chest strap, which can inadvertently lessens the load on your shoulders which allows them to slouch forward and breaks down your posture.
Thank you for your post.
I rucked for the first time last week with a backpack I already have. I threw a 5lb dumbbell in the pack -- not much, but I didn't want to go crazy (49 y/o male with general lower back problems).
It sucked. After a couple miles, I had lower back pain. I noticed that part of the issue was that the dumbbell was swaying back and forth in the bottom of the pack. I also noticed my shoulder straps weren't tight enough and there was space between the backpack and my back. Basically, I was doing everything wrong. I tightened the straps and got the pack tightly against my back. It was better but still not enough. I tried tightening the chest strap, which made things tighter but was still uncomfortable.
Only when I pulled on both shoulder straps with both hands and continually held them there did it actually feel good. It was impractical to hold my hands there the whole time because I also had my dog and daughter with me.
Given these difficulties, part of me wants to buy a GORUCK because I just feel like there are too many variables that are hard for me to get right with my own backpack. But I'm also reluctant to make an investment in gear if there is a fundamental weakness in my back that would make it hard for me.
My next step is to ruck by myself, with the backpack tight to my back to start with and see how that feels. Your comment gives me hope that if I just get the straps right, then I might be able to do this comfortably. Also, and perhaps more importantly, I don't feel like as much of weakling as I was feeling because everything I read about rucking makes it seems like you just "throw on a ruck" and it's all good and it's just easy! The truth is you can't just "throw on a (homemade) ruck" and your comment highlights the nuance. What I've read out there doesn't bring up this complexity, so thank you.
Glad it helped. There is a lot of articles that make rucking sound so simple. I was an infantryman in the Marines so rucking was a significant part of my life and I learned quite a bit of "nuance" doing the job. One thing I recommend is fill the bottom of the backpack with something like towels or blankets to keep the weight higher/behind your shoulders. Then wrap the weight(s) in a towel or blanket and situate it high in the back of the pack on top of the towels and wedge it in place so it cannot shit about. If you really want to maximize comfort cutting out a thick piece (or a few layers) of cardboard and a dowel/stick to stiffen the cardboard so it fits tightly and rigidly inside the pack before adding towels can help make the pack more stable. An alternative might be a sheet of plastic or kydex inside the pack. Then fill with towels/blankets to move the weight high and tighter to your back. But honestly a purpose built Rucker from GORUCK has provided me with the best results.
Oh my gosh thank you for this. Your recommendation to fill the bottom of the backpack with towels seems so obvious now but didn’t occur to me. And it makes sense that having the weight higher on my back behind my shoulders would be less staining on my already sore lower back. Try this tomorrow morning on a solo walk. If it goes well then I will be more comfortable investing in a GORUCK. Thanks again.
Good exchange here guys. Keep it up!