Tomoya Tsuchiya, owner of Hiker’s Depot in Tokyo and one of Japan’s ultralight hiking pioneers, is the author of Ultralight Hiking (2011) and a frequent Yamatomichi collaborator. Every few months, Tsuchiya will host a lecture at Yamatomichi’s Laboratory, in Kamakura, covering the history of ultralight hiking and the evolution of its practitioners’ gear, from packs and tents to shoes and sleeping bags. His first two lectures explored the birth of ultralight hiking backpacks in the late 1990s and their evolution over the past quarter century. In this third session, Tsuchiya delves deeper into the structural details of these backpacks. This lecture was organized for Yamatomichi’s staff –– and is essential reading for all hikers.

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In this third session, we move on to the practical side of things. Specifically: how to properly wear your backpack. But before we do that, let’s go over the fundamentals of selecting the right backpack size.

US manufacturers typically sell backpacks in S, M, and L sizes. For men, S usually fits up to a height of 160 cm, and for women, to around 165 cm. M is for men whose height ranges from 160 cm to 180 cm and for women who are 165 cm or taller. L is for men who are taller than 180 cm. For Yamatomichi packs, you’ll find instructions on how to measure back length on the ONE product page. Recommended sizes can be found on the MINI product page. Many brands don’t specify this as clearly, so I personally use the Yamatomichi guidelines when considering backpack sizing, especially for US and European brands. I recommend starting with this rough guideline and then adjusting based on the backpack’s characteristics and the user’s preferences.

The reason for dividing backpack sizes by gender is that, on average, women have higher hip positions and more slender frames, even when they’re the same height as men. In general, women tend to have longer legs and a shorter torso than men, so for a woman who is 165 cm, an S-sized backpack might fit, whereas for a man of the same height, M is usually more appropriate.

Torso length becomes important when sizing backpacks with waist support. For example: Yamatomichi’s ONE backpack. Proper sizing is crucial because it’s designed to support weight at the hips. Which is the reason accurately measuring torso length matters.

However, for backpacks like the MINI, which don’t rely on waist support, there’s more wiggle room. In extreme cases, if the shoulder straps fit well, it doesn’t matter too much if the bottom of the backpack sits slightly above or below the hips. While carrying the pack too low might cause it to interfere with the hips and hinder walking, the key for ultralight backpacks is that it fits properly around the shoulders. Which is the reason I think body size matters more than torso length when selecting an ultralight pack.

Since we’re trying to cover a wide range of body types with just S, M, and L sizes, you can’t get too hung up on torso length (many customers will, though). What matters more is the length of the shoulder straps. We often receive emails that ask for advice about the best-fitting packs based on torso length. To which I explain that shoulder strap length is crucial and body thickness is also a consideration. Then, I ask for their weight. Once you know their height and weight, it’s easier to roughly gauge body type and recommend a properly sized pack.

When a customer is unsure about which size to choose while trying them on in the store, I start off by suggesting the one that feels right. If there’s not much difference between the two, I tend to recommend the smaller size. With ultralight backpacks, a slightly shorter torso length allows the pack to fit more snugly against the back. I like to explain the analogy of wearing a loose-fitting T-shirt versus a tight-fitting one: Which one hugs your body better?

When choosing a backpack, many people wonder if they need a frame or load lifters. I tell them that the frame of a backpack is an optional skeleton, and the hip belt is optional muscle. If you have enough physical strength, you don’t need the optional skeleton or muscle; if you lack the strength, considering them isn’t a bad idea. In other words, if you can keep the pack’s weight within the limits of what you can handle, you don’t need a frame or hip belt.

For example, the MINI and MINI2 don’t have a frame, and the fabric is thin. If you don’t pack carefully, the load will shift, and the backpack will be unstable. If you pack well, the backpack will be tightly compressed and stable. Think of a backpack frame this way: it helps to compensate for a lack of packing skills and insufficient strength. Essentially, a frame enables the backpack to support heavier loads. If the hiker has a strong core and the strength to carry the load, there’s no need for a frame. This principle isn’t limited to ultralight backpacks.

As for load lifters, they’re added to distribute the weight of the load across a wider surface area. Backpacks with load lifters often have the shoulder strap attachment points lower around the shoulder blades. This allows the shoulder straps to fit snugly over a longer area, spreading the weight over a larger surface on your body.

When the load lifters are used, the attachment point at the shoulder blades acts as a pivot. If the backpack’s center of gravity is too high, it will pull backward, causing instability. The load lifters help pull it forward, much like how you’d tell someone who is riding piggyback to hold on tightly. To make the load lifters effective, you need a frame running up the back, or you won’t be able to shift the center of gravity forward. This is why the frame needs to extend above the shoulders.

For the load lifters to work, the backpack needs to extend above the shoulders. But with ultralight backpacks, the aim is to reduce weight by making the backpack smaller. As a result, there’s no need for the shoulder strap attachment point to be as low as the shoulder blades. If you move the shoulder attachment point higher, load lifters aren’t necessary. Ultralight backpacks rely on a simplified structure, with the shoulder straps doubling as load lifters. Having one part serve a dual role is in line with the ultralight philosophy.

Carrying ultralight backpacks without load lifters can lead to gaps around the shoulders. This might be a cause for concern for someone who is used to backpacks with load lifters, but it’s normal for ultralight packs.

Next, I will explain how to carry an ultralight backpack. I’ll use the GoLite Breeze, which has a simple structure (see Tsuchiya’s first lecture, UL Hiking University: Understanding the History of Ultralight Hiking Through Backpacks –– First Period).

This is the basic positioning for the pack.

The backpack is quite high on my back. When customers try on backpacks in the store, you probably tell them to have the pack rest around the shoulder blades. If the shoulder straps are too loose, the backpack can swing around. If you tighten the straps properly, the backpack won’t move much. At my store, we tell customers that this is the best position for carrying a load. Next, let’s try putting on the MINI2.

In my second lecture (UL Hiking University: Understanding the History of Ultralight Hiking Through Backpacks –– Second Period), I talked about backpacks like the Hyperlite Mountain Gear Windrider and the older Granite Gear Mariposa model, which do not have load lifters but feature a frame and hip belt for waist support. Customers sometimes ask me whether they should be carrying the load on their hips.

The basic carrying position is the same as a pack without these features. For a pack without load lifters, the shoulder straps should be tightened to fit snugly against the back. The position of the hip belt is at the waist, not the hips. This is because ultralight backpacks are designed for long-distance hikers who might walk 50 km a day and want to maximize range of motion in the hips and avoid restrictive straps.

Hikers are all about walking. It’s counterproductive to restrict the pelvis when using the hip joints. With traditional frame backpacks, the hip belt restrains the pelvis, but there are other features to prevent this from affecting walking. This ingenuity showcases the capabilities of mass-production manufacturers. The downside is that these features add weight to the backpack. This is a simplified way of thinking about how hip load, backpack structure and overall backpack weight are related.

The reason ultralight backpacks come with hip belts is simple: food and water are heavy. Even when you’ve minimized your base weight, four to five days’ worth of food can add a lot on long-distance hikes. At the start of a hike or after stocking up on supplies, your backpack will feel heavy. Backpacks like the Windrider or Mariposa, which have frames and hip belts, let you shift the load from your shoulders when you feel tired after a long day of walking.

Given that ultralight backpacks are designed for long-distance hiking, it’s important that you not think too narrowly about carrying your load on your shoulders or hips. There are advantages and disadvantages to both, so you should aim to find the balance that’s right for you.

Ultralight backpacks with hip support but without load lifters are simple enough that you can move the load around: start off with carrying it with your shoulders and shift to your hips as you tire.

Backpacks with load lifters come with shoulder straps that attach to the pack in a different place. For example: new and old models of the Gossamer Gear Mariposa (see Tsuchiya’s second lecture for details). Here, you see a big difference in where the shoulder strap attaches. The old Mariposa model does not come with load lifters, so it’s carried like an ultralight backpack. You tighten the shoulder straps. Depending on the situation, you can also carry the load on your hips.

But this year’s (2024) model comes with load lifters, so the default is to carry the weight on the hips. It also has a frame like regular backpacks, so pulling the load lifters shifts the pack’s center of gravity forward.

In the past, I was convinced that backpacks with load lifters were superior. That’s why I initially couldn’t understand the GoLite Breeze. However, after much experimentation, I finally grasped why the typical ultralight backpack came without load lifters. Now, my view is that, for ultralight backpacks, load lifters aren’t needed. Packs without this feature have advantages.

If your pack has load lifters, you have to loosen the straps every time you want to remove the pack, and adjust the straps every time you put the pack back on. In many cases, people don’t do this properly when taking breaks and resuming walking. If the load lifters aren’t functioning properly, the pack won’t feel right. Most salespeople at mountaineering stores will explain that the load lifters need to be adjusted every time. But there are multiple steps involved in putting on a backpack with many features, so it’s easy to forget. In that sense, ultralight backpacks are incredibly user-friendly: you just pull the shoulder straps tight. That kind of simplicity is very important when you’re fatigued. I mentioned earlier that ultralight backpack designs are undergoing a shift toward standard backpacks, but that hasn’t taken away from the merits of carrying them.

Akira: Can I add my perspective on this subject? Yamatomichi’s ONE and THREE backpacks are hybrids of ultralight and traditional styles. The THREE comes with load lifters. It is designed so that even when the pack’s load is on your shoulders, the hip belt sits properly on the waist. Pulling the hip belt tight pulls the top of the backpack backward. That’s why the THREE has load lifters: they’re needed to pull the pack forward against your back. The hip belt helps support about 30% of the load at your waist, while maintaining a structure that’s easy to move with and even suitable for running.

It’s good to see that some manufacturers are doing this. It’s beneficial for you all to try on backpacks from other brands that have a similar approach.

There are people who carry backpacks that hold the load at the waist and yet they end up with shoulder pain. They often have concerns about ultralight backpacks. But when I listen closely to them, it turns out that the pain comes from excessively relying on their shoulders with a pack that’s designed to hold the load with the waist. Because of this, the load shifts up and down with each step, and their shoulders get jostled all day long. Fitting an ultralight backpack snugly against your back will prevent excessive wigging and reduce the possibility of shoulder pain.

Another common cause of shoulder pain: hip belt secured but shoulder straps loosened. Instead of spreading the weight of the burden, the shoulder straps end up digging into the collarbone and trapezius muscle. This worsens as you become more fatigued because you tend to lean forward, further pushing your shoulders forward and adding to the pressure from the shoulder straps.

Other causes of shoulder pain might also be related to your posture and how you carry your backpack. I often ask customers who complain of shoulder strain whether there is anything they can think of that might be the cause. With a backpack, shoulder straps should be properly tightened. I tell people that they should relax their shoulders and gently pull them back. This straightens your back and more naturally aligns your pelvis. There’s no need to puff out your chest. This is a walking posture that can reduce strain on the body.

I tell people this: the ideal weight for a backpack is what they can carry comfortably for long periods of walking, without having to lean forward. If their load is heavier than that, they should consider support features –– hip support, a frame, load lifters –– or training to improve their strength and endurance.

The ultralight mindset is about using tools that have been whittled down to their simplest form. There’s a limit to how much we can rely on our gear, which is the argument for being self-reliant. Ultralight hikers aim to utilize their tools most effectively, rather than depending on them. For people in our line of work, it’s fascinating to help customers find out what appeals to them about ultralight gear and help them improve their hiking abilities. It’s about communicating and sharing knowledge that goes beyond just suggesting equipment to solve problems!

Thank you.

YouTube Link to Tsuchiya’s Yamatomichi talk