I was reading on a site that if you have back issues, belt squats are a great way to still be able to squat. Using google.com however, I could not find images showing how to perform the excersize. Does anyone know where I could find a walkthrough. Also, is this excersize a good one?
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Belt Squats
- Thread starter Zac_Champigny
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what kind of back issues do you have? NOT using a belt will actually help to strengthen it in many cases.Zac_Champigny said:
My L5S1 disk is out of place. It is called Spondliothesis. I also have Scoliosis. My orthopedist told me basically never to put direct pressure on my spine doing excersizes like squats. This belt concept sounds like it could solve alot of problems for me.The13ig13adWolf said:
i am no doctor. being that you're seeing an orthopedist, have you asked him for his thoughts? you could always get a second opinion but you don't want to cause any further damage so i wouldn't go trying things out that you read on the net without clearance.Zac_Champigny said:
The13ig13adWolf said:
I don't think he's referring to using a belt while lifting, but to an exercise called Hip Belt Squats.
When I read about this belt squat, it said it was perfect for people with lower back problems becuase it does not stress your spine. I'm gonna GUESS that you puta belt around your waste and do squats like that. I'm just looking for someone who could give me a more accurate portrayal of how to do the excersize. I'll be able to tell right away by looking at it if it will bother my back. The orthopedist gave me an outline, but I basically know whats gonna hurt me or not.The13ig13adWolf said:
From an article ...
First, place two flat exercise benches to form a V-shaped configuration. When seen from above, the benches should be spaced far enough apart at the opened end of the "V" to accommodate the width of your selected squatting stance.
Next, place a sturdy chair or box midway between these benches. This will serve as your loading platform for the weight you'll be using. Choose the heavy dumbbell or barbell plate you intend to use and place it on the makeshift loading platform.
The combined height of the loading platform and the dumbbell should approximate knee height when you're standing on the benches.
Next, step up and take a moderately wide stance of 18 to 24 inches astride the flat exercise benches and directly over the loading platform. The exact width between your foot placement is your decision. You must feel comfortable and safe. Position the *hip belt around the top of your hips and glutes. Attach a barbell plate or dumbbell to the hip-belt chain, positioning the weight so it fits snugly but comfortably near your crotch. Now come to an upright position, lifting the dumbbell off the loading platform. Have a spotter remove the loading platform.
Laterally rotate your feet out 45 degrees from parallel. The subtle action of rotating the feet out when combined with an 18 to 24 inch heel-to-heel stance will place stress on the outer edge of the foot where the power is, rather than on the weaker inner side of the foot.
Your body should be in an upright position where the shoulders and hip joints are in alignment. Never bow or hump your back so as to collapse your chest. If you do, your balance and weight will shift to your heels and put more tension on the spinae erector muscles, which is a problem associated with many thigh and back exercises, but not with the hip belt squat. So why mention it, Yukon Boy? Because I want you to get into the habit of always assuming a *flat-back position with a slight inward arch in your lumbar region.
Keeping your chin high and parallel to the floor will help your center of balance.
First, place two flat exercise benches to form a V-shaped configuration. When seen from above, the benches should be spaced far enough apart at the opened end of the "V" to accommodate the width of your selected squatting stance.
Next, place a sturdy chair or box midway between these benches. This will serve as your loading platform for the weight you'll be using. Choose the heavy dumbbell or barbell plate you intend to use and place it on the makeshift loading platform.
The combined height of the loading platform and the dumbbell should approximate knee height when you're standing on the benches.
Next, step up and take a moderately wide stance of 18 to 24 inches astride the flat exercise benches and directly over the loading platform. The exact width between your foot placement is your decision. You must feel comfortable and safe. Position the *hip belt around the top of your hips and glutes. Attach a barbell plate or dumbbell to the hip-belt chain, positioning the weight so it fits snugly but comfortably near your crotch. Now come to an upright position, lifting the dumbbell off the loading platform. Have a spotter remove the loading platform.
Laterally rotate your feet out 45 degrees from parallel. The subtle action of rotating the feet out when combined with an 18 to 24 inch heel-to-heel stance will place stress on the outer edge of the foot where the power is, rather than on the weaker inner side of the foot.
Your body should be in an upright position where the shoulders and hip joints are in alignment. Never bow or hump your back so as to collapse your chest. If you do, your balance and weight will shift to your heels and put more tension on the spinae erector muscles, which is a problem associated with many thigh and back exercises, but not with the hip belt squat. So why mention it, Yukon Boy? Because I want you to get into the habit of always assuming a *flat-back position with a slight inward arch in your lumbar region.
Keeping your chin high and parallel to the floor will help your center of balance.
whoops. my misunderstanding...Thunder said:
Thank you Thunder.
And Stu, I know what I'de be risking and that is why i don't do real squats. I am looking for leg excersizes that do not put pressure on my spine, and this sounded like one of them.
And Stu, I know what I'de be risking and that is why i don't do real squats. I am looking for leg excersizes that do not put pressure on my spine, and this sounded like one of them.
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that would be a great excerise, kinda takes the weight off your shoulders and spine and places it on your hips. there is a machine, like explained above, it is a platform with a cable in the middle of it coming out of the floor. there is a padded belt that clips onto this cable and you squat with the cable between your legs and the belt on. jsut make sure you arent hunched over too much. keep that curve in yuor back with your head up. any discomfort "common sense" stop. you know your body. best of luck finding a hip squat machine. I know of one in Warwick RI. Giddy Up.
BUFFALO...
BUFFALO...
I had it one post after he posted what he had said. I don't know how either one of us can prove who had it first, so Mines stayin =-PThermal2 said:
if you are interested. They sell hip belts at ironmind.com
I would go to a sports medecine doctor to get your opinion on training. That and a phyiscal therapist or orthopedist that specializes in this type of thing. My guess would be that your doctor doesn't know much about weightlifting or what it is you are trying to do. In general primary care physicians don't know jack about weight training and it is much easier for them to say "just stop doing it" instead of trying to learn. Go to a specialist and laern more about your problem.
I would go to a sports medecine doctor to get your opinion on training. That and a phyiscal therapist or orthopedist that specializes in this type of thing. My guess would be that your doctor doesn't know much about weightlifting or what it is you are trying to do. In general primary care physicians don't know jack about weight training and it is much easier for them to say "just stop doing it" instead of trying to learn. Go to a specialist and laern more about your problem.
P-funk said:
He is bassically the best child orthopedist in the state of massachusetts. When I've gone to physical therapists, they have all just been like, "well what did your orthopedist say". My actual primary care physician was like OMG DON'T EVER DO ANOTHER ATHLETIC THING AS LONG AS YOU LIVE. So yeah, the orthopedist had a pretty good idea of what he was saying.
