Hip Belt Squats For Injured Lower Backs

| by Truth Seeker |

The Hip Belt Squat done on a platform is a proud addition to our modest library of effective squat substitutes. It’s a movement that mimics the back squat while reducing the stress on the lower back. Weightlifters and bodybuilders who either have a lower back injury or want to add additional volume to their lower body training without fatiguing the spinal erectors often rely on this exercise.

To perform hip belt squats, you will need a T-handle (you can make one from steel pipes), a belt and two stable platforms of equal height. The T-handle serves as a loading device while the belt connects the weights to you.

Image credit: www.sportivnypress.com

Russian weightlifter Alexei Yefimov demonstrating the hip belt squat. source: www.sportivnypress.com


1.The platforms should be high enough so that you can squat deep without the plates touching the floor.

2.The belt should be wide and comfortable. Use only solid made belts.

3.Use strong chains to connect the T-Handle to the belt.

image credit: http://www.beyondstrong.com/training_info/

image credit: http://www.beyondstrong.com/training_info/

4. The hip belt squat follows the same principles as the regular barbell squat. Make sure that your knees and toes point in the same direction when you squat to avoid unnecessary stress on the knee ligaments. Keep the natural arch of your back and breath through your teeth. That will add additional strength to your lift.

Note: Alexei Yefimov in the photo above is not doing the exercise with perfect form. He is looking down, and his knees and toes are not in a perfect alignment. He can get away with it because he knows what he is doing. As a beginner, you don’t have room for experiments. Stick to the basics.

5.Don’t do low reps.

The hip belt squat is an assistance lift, not a strength tester. There’s no point in doing sets below 5 reps.

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