Introduction
Posture can make or break your Load Striding experience. Done right, you’ll feel stronger, taller, and more confident. Done wrong, you risk back pain, sore joints, and frustration.
At RuckWise, we believe posture is the foundation of safe, effective Load Striding. That’s why it’s one of the first skills we teach in our Starter Guide—and why it’s worth an entire cornerstone post here.
Why Posture Matters
Load Striding is simple: walk with a rucksack filled with reused plastic bottles of water. But the way you carry that load matters as much as the load itself.
Good posture:
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Keeps weight distributed safely across your spine and hips.
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Reduces strain on your back and shoulders.
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Improves balance and stability.
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Builds confidence—you literally stand taller.
Bad posture:
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Pulls your shoulders forward.
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Compresses your lower back.
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Makes you lean unnaturally forward.
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Increases injury risk over time.
The difference between the two? Awareness and small adjustments.
The Load Striding Posture Principles
1. Carry Weight High and Close
The closer the bottles sit to your spine—and the higher they are on your back—the better.
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Aim for most of the load above your waistline.
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Avoid letting bottles slump low or swing loosely in the pack.
💡 Tip: Use 1L bottles (about 1kg each) in the upper compartments of your rucksack. Not only are they safer and greener, they also make it easy to measure weight: add, remove or empty bottles without needing a scale.
2. Shoulders Back and Down
Resist the natural urge to hunch forward. Instead:
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Roll your shoulders back.
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Keep them down away from your ears.
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Open your chest slightly.
This keeps your upper body stable and your lungs free to breathe deeply.
3. Engage Your Core
Think of your core as the stabilizer of the entire stride.
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Gently brace your abs as if preparing for a light punch.
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Avoid arching your lower back.
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Keep your pelvis neutral—not tilted forward or back.
Core engagement turns Load Striding into a posture workout as much as a strength workout.
4. Stride Naturally
Don’t overthink your gait. A safe Load Stride is simply:
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Walk as you normally would, but with intention.
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Keep your steps smooth and steady.
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Avoid stomping or shuffling.
5. Use Trekking Poles
This is where Load Striding shines. Trekking poles make good posture easier to maintain.
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They keep you upright instead of leaning forward.
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They engage your arms and shoulders, balancing the load.
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They reduce joint stress, making longer strides safer.
👉 Think of poles as posture partners: they keep you tall, balanced, and strong.
Common Posture Mistakes (and Fixes)
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Leaning too far forward
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Fix: Raise the weight higher in your pack and use trekking poles.
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Rounding the shoulders
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Fix: Pause mid-stride, roll shoulders back, and reset.
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Over-arching the lower back
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Fix: Engage your core and tilt pelvis to neutral.
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Carrying weight too low
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Fix: Place bottles in top compartments or cushion beneath them.
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Over-striding
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Fix: Shorten your stride to what feels natural and stable.
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The Role of Load
The amount of weight you carry affects posture.
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Too heavy → shoulders roll forward, you lean excessively, and form collapses.
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Too light → not enough challenge to stimulate muscles and bone.
That’s why we recommend:
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5–10% of bodyweight for beginners.
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Gradually increasing toward 25% of bodyweight as you gain experience.
With 1L bottles, measuring is simple: each one adds 1 kg. Just count bottles—no weighing needed.
How Trekking Poles Reinforce Posture
We strongly encourage trekking poles in Load Striding because they make posture nearly automatic:
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When your elbows stay at 90°, your shoulders stay open.
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When your poles swing opposite your stride, your torso stays tall.
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When your arms engage, your chest stays lifted.
It’s a simple, effective solution to one of the biggest posture problems: leaning forward under load.
A Quick Posture Reset Drill
Here’s a 10-second reset you can use anytime:
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Stop and drop your arms by your sides.
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Roll your shoulders back and down.
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Take a deep breath, lifting your chest.
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Brace your core lightly.
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Plant your poles and stride tall again.
Do this every 5–10 minutes, especially when adding weight.
The Confidence Factor
Good posture isn’t just about safety—it’s about how you feel.
When you Load Stride with shoulders back, chest open, and poles in rhythm, you don’t just walk. You stride. You project confidence. You carry yourself with strength.
That’s why we call ourselves Load Striders—because posture is presence.
Beginner’s Posture Checklist
✅ Weight high and close to spine
✅ Shoulders back and down
✅ Core gently braced
✅ Natural, steady stride
✅ Use trekking poles for balance and form
✅ Reset posture every few minutes
Why a Guide Helps
This post gives you the key posture principles. But if you’d like step-by-step illustrations, posture comparisons, and a full 4-month progression—
👉 [Download the Free Starter Guide] and start Load Striding with confidence.
Conclusion
Posture is the foundation of safe, powerful Load Striding. By carrying bottles high, walking tall, engaging your core, and using trekking poles, you’ll protect your back, strengthen your stride, and build lasting confidence.
Remember: Load Striding isn’t about toughness—it’s about moving smart, strong, and tall through every step of life.
👉 Take your first stride today: [Download the Free Starter Guide].