Скачать или смотреть Why Backpacks are better for rucking than weight vests.

Most experts agree backpacks are the way to go. Here’s why:
First the obvious: they are just more practical because they can carry essential items other than your weight. Want to stuff a windbreaker in a pack? Of course! Need somewhere for your phone and water? Backpacks were made for that! Don’t want to look like a tactical ranger wearing a bulletproof vest? Backpacks are so common and can be so stylish that no one gives them a second look.
But beyond the practical they’re better for you, and reduce the chance of injury.
A weighted backpack pulls your spine back. We naturally resist with a slight lean forward and engaging our abs and glutes.
Weighted vests put the weight straight down on you, compressing your spine.
Humans throughout history have been built for carrying weight (this is why rucking is so good for you–it’s restoring a long-lost act that we’re really evolved to do).
Cultures who carry weights for long distances either do it on their heads (this is really hard to pull off) or on their backs–usually with a strap around their forehead. Picture a sherpa carrying a load of weight. They do it so effectively..
A backpack gives you something to lean against. It’s intuitive.
The Military has done endless studies on this subject, because soldiers need to carry weight. Their takeaway:
Vests are harder to move in because you also have weight in front of you.
Vests are harder to put on and take off (definitely true for heavier loads).
Vests are harder to breathe under.
Vests make you more likely to overheat.
When people get tired in a backpack, the strategy is to lean forward to bend over at the waist, where your abs and glutes do the work. But when you’re wearing a vest, there’s nothing to lean against. You can’t find equilibrium. So you default to rounding inside the vest, which ultimately tires your lower back muscles, putting weight on your spine.
Both are good for you. Walking with weight carried in a vest or backpack is beneficial. But we choose to use packs for the reasons I mentioned.