Belt Squat Position and Sheer Stress on the Spine | Principles of Loaded Movement
ฝัง
- เผยแพร่เมื่อ 15 ก.ค. 2024
- A common fault we see with belt squats has to do less with the movement itself, and more with the positioning of the belt itself. Please watch this video if you utilize a belt squat in your training.
--
This educational video features content from our Principles of Loaded Movement Course. For more information about upcoming courses, please visit kabukiseminar.com
--
Scientific strength training methods combined with a clinically based movement system.
--
Schedule a FREE Strategy Call and explore our coaching services at virtualcoaching.co - กีฬา
![USAB Showcase: Australia vs USA [OFFICIAL STREAM]](http://i.ytimg.com/vi/keiEr_MOaSQ/mqdefault.jpg)
![[LIVE] : ONE ลุมพินี 70 | คู่เอก "โฟกัส vs สเตฟาน"](http://i.ytimg.com/vi/_fVieQ89DRQ/mqdefault.jpg)
This is the most important purpose of the belt squat: to minimize shear force on the spine. To do so the belt must pull down on your hip structure. Get the belt right on top of your flexed glute muscles to make this easier to position the belt. Great instructional video. Always start out light and test out many sets and several workouts; keep your focus on what you're doing.
This couldn't be more wrong.....I always do belt squats with the load placed directly on my neck
learning something new every day ;)
Great F-ing video! I have a disc injury and go to a gym with a belt squat machine. My trainer has me use it often and instinctually I could tell something was off. He had me wearing it WAY to high. I kept moving it down and he said I was using it incorrectly. Glad you guys confirmed my suspicions! Great video thank you guys!
Always remember this if it don't "FEEL" right it ain't right
More people should see this before attempting belt squats.
Thank you no one else even has mentioned the belt squat hurting your back.. I thought I just had a weak back
You just made my day! I usually don't find advice like this until after I injure myself
I think this is why some handles or something to grab onto are important, this way you can lean back more so your back is more upright instead of leaning and looking forward or down like I see many people doing online.
Thanks guys! This advice is exactly what I needed!
Cheers lads that was exactly the advice I needed. Big thumbs up :-)
Thanks guys!
Thanks for the tips. Really helpful
Excellent! Thank you !
Great video. Always been taught to put it around the lower back.
Great point! This is helpful
excellent as always
I am considering building a home gym belt squatting setup, and this video was IMMENSELY informative. Thx!
Quality Content!
Great tip
Good explanation. Thanks.
This helped a lot, thank you.
I learned something new today. Thank you, guys.
Great information
Great information. Thank you.
Thanks really good advice
This a very informative and intelligent explanation. Thanks.
Great Video, just last friday i was having back pain in the first set of my Beltsquats and wondered where that came from!
Good advice.
Excellent piece of beta there gentlemen. My squat belt was just delivered and I'm getting back into squats after decades long hiatus, why I ever stopped is beyond me. Anyway I don't want to load the spine and that tidbit of info is priceless. Thank you.
Excellent. Really appreciate this video. It can help many pwoplw avoid a bad injury.
I'm glad I saw this vid
Great guys👍
Good stuff.
Great video by the way.It utilizes the basic design of the spine doesn't like too much flexion or bending.It's mostly designed to keep you upright.The tutorial about putting the belt more near the top of the glutes instead of farther up makes sure that there isn't too much bending and/or flexion of the spine.
My issue isn't position but the fact that any type of heavy weight makes the belt dig into my hips. Super uncomfortable
Very important, need to know information guys and presented very well. I historically have a couple of lower disc problems so I stay away from back squats and many other leg machines. I figured this out when using a cable belt squat. Belt needs to be on the hips, which I guess can provide traction, and not on the spine. The only issue i found is that the hard edges of the belt will dig into my upper thighs and lower hip which is so uncomfortable. Not sure if this was just down to the machine I was using (which is a kind of a makeshift cable belt squat machine).
Perfekt thx
So I am doing it correctly even not knowing why!!! It just feels better that way for me.
SHOOT VIDEO SIDEWAYS, LIKE A REAL MAN.
hahaha no real man is watching Sport Clips on the Internet
Thanks for posting this tip. I want to get a grip of this apparatus and this is very helpful. Feels like the belt sometimes chafes the top of my thighs too, maybe it too big?
Great info, how do u determine which hole to hook the chain to?
Our gym has 4 holes on the arm.
🔥
Thanks for this gentlemen. I have had 2 cervical spine surgeries and I am back to the gym a doing these for exactly the reasons you mentioned, to reduce spine load. In one of my surgeries, they removed bone from my pelvic (hip) bone to secure in my cervical spine. This has left me with a very shape hip bone. So now, in performing this lift, the strap is rubbing on that sharp bone and bruising… and it painful, really painful (to my skin). Any recommended placement of the strap or a pad that might reduce this ?
Wish i saw this before i did belt squats 😭😭 just messed up my back so bad
Good point. How about belts that allow you to put the weights on the side(symmetrically,of course),and a norrow stance?
well yeah its not going to pull off of you, you guys are caked up!
well this pretty much confirms every dismissed belt squat device effort i've made... so: will Chris Duffin come up with a proper belt/harness for people with large buttocks? normal belts, specially the ones that are still stiff (i think the only good one is the one SquatMax MD guy makes) will slide up your butt and cause sheer stress...maybe ironmind's design was right from the beginning
Thanks for saving my back from injury...
is there any chance the belt could be too low and press on your hip joint??
Ok
Any recommended belt products for this movement?
I 2nd this
Use a diaper
I have 2 buldging disk and did legs yesterday on rhino. Today I can barely walk cause my back wants to give out🙄 I put belt lower for the same reason but belt putting lots of pressure on spine as a squat down. I think the belt squat is making my back worst😪
If you feel it's making it worse don't do them
My issue is the belt riding up when I start squatting, I weigh like 180 so pretty average, maybe bigger guys get away with this movement
Yea i find it annoying how my belt slides up as i hit depth
All squatting for millions of years before a barbell & squat rack was developed much after the turn of the last century was for picking up all kinds of objects & once hip level the knees are pretty much fully straightened out..The structure of the spine as far as say the distance from the hips to the top of the spine is just to support & its not able to handle much bending or flexion or designed for it which happens in a barbell back squat..
Bill Desimone in his seminars explained there is forces that happen called active inefficiency in describing loads or bending & muscle torque curves..For ex, sit & bend your back forward all the way til the chest gets right near your thighs sitting on a chair & you cant straighten your legs & move your back back some & you can..Its the same with loading weight to rest on your spine..Near the hips or below..You have Big bones, big muscles, big joints, fewer movements, fewer attachments & generally that movement of kinetic action is bending & straightening the hips & knees is what its designed to do..
Above the hips, more smaller bones & smaller vertebrae & near the bottom of the ribs can do some twisting..Once the legs bend & I mean only until once those legs bend , there is more active inefficiency when the weight is farther up the top of the spine than near the hips..Simply because in human nature any loading on the shoulder front & back, there is no more squatting just walking with weighted load & the spine is able to hold weight but unable to lift greater weight once the knees & hips bend than when weight is at or near the hips or below them..It has more active efficiency walking with weight than squatting..Just like below on TH-cam you will see his movement of load is at or even below the hips :
If you type in TH-cam >>>Eric Todd, 2225 lb harness lift
Think of it this way..Why would one buy a smaller horsepower engine and expect the car to go faster..Its the same for squatting ..You want to use the highest horsepower of kinetic force when it comes to squatting..
Check the record lifts for yourself..Where is the high horsepower of kinetic force for squatting in a barbell near the back of the neck, the barbell squat is very low on the totem pole for a simulation device for building legs in a squat pattern..Just like why would I buy a smaller horsepower engine & expect the car to go faster..Its the same for choosing either devices and/or where the load is placed when training muscle groups..See the record lifts below..You'll notice the highest horsepower ones are where the majority of weight is near or entirely below the hips:
Hip and harness lift about 3515 lbs..The hip lift 2520 lbs..The Leg Press about maybe 2500 lbs..The V Squat Device ( I saw a guy do 655 pounds x 15 reps reps that went right below parallel where the majority of weight is barely below the hips with huge legs, and even Ronnie Coleman said he got more mass than his squat doing his 2300 lb Leg Presses than he got squatting..I saw him say this..) ..The Pit Shark Squat device (weight completely below the hips, I saw another guy with huge legs squat to parallel 1000 lbs x 6 reps )..And many of the newer hack squats where the bars to slide the weight are near the hips or entirely below the hips..Or some squat devices where there is a small bar at the shoulders on each side to load a small amount, a longer bar on each side to load a larger amount near the hips & a very long bar near the knees to load a very large amount.. And barbell squat is nearly 50% below the hip lift..Only about 1200 to 1300 lbs..This shows its more functional to lift objects near or completely below the hips..Its just a fact !!!
The first year of a heavy squatter, it isn't bad..I see this all the time in a young lifter..They go from 135 pounds up to 275 lbs after a year & then it really plateaus out to little gains but just more & more pain to the lower back.& the more weight added, the more damaged to the spine because of where its placed..Above the hip..No weight below the hips..A screw ball misplacement at that..Where in history for millions of years before a barbell back squat & squat rack was created where like a caveman had a huge steel cyborg like Earthworm put on his upper neck from a caveman behind & then was asked to squat with it..None..If you lift an object & put on a wagon,your knees & legs are fully straightened out..All squatting is weight below or near the hips or the majority of weight.
A person one time ask me why do you say the barbell back squat has a lower horse power of kinetic force than a horizontal leg press or a hip belt lift or even the Pit Shark Device where the weight or majority of the weight is below the hips....Simple..Pick up a heavy bag of peat moss from the ground and get it up to your shoulders wrapped front and back..Can you lift a heavier bag than if you lifted it from the ground to your knees or even up to your hips..This may be a poor analogy but its why a young squatter plateaus out after a year training on average & the more weight of the barbell back squat, you just plateau out & the more weight it just damages the spine..Just like you would plateau very quick if you lifted peat moss from the ground up onto your shoulders..It would plateau out quicker.
If you TH-cam >>>>Death Of Squatting By Michael Boyle
It's not gonna slip off your hips, UNLESS you got a pancake butt. 😂
BELTS SQUATS SUCK!
If natty then y'all are yoked and congratulations.
belts squats look unnatural. looks dangerous, long term. someone should invent something that rests on the shoulders. with the same apparatus of weights hanging under the body--like a yolk or something. im really not convinced that a belt is the best way to do this. i will stick with regular squats until i see the invention i am talking about.
the safety squat bar
That’s still loading axially