I've never been a great squatter but I have always enjoyed the squat more than most people. For the past few months I have had an injury in my adductor/groin/hip which is debilitating and frustrating. How bad my hips are is another story but the main thing is that despite the groin injury I have been able to do Hip Belt Squats. I bought a great Hip Belt from EFS called the Spud Inc. Belt Squat Belt and have been using it to rehab and keep some strength in my legs.
Loaded up with 140kg
My routine initially was Hip Belt squats for med/high reps followed immediately by Leg Curls using the low pulley and an attachment followed immediately by a heavy drag with the sled pulling backwards. This was brutal but effective. The last work set of the workout was as follows.
Hip Belt Squat - 295lbx15
Leg Curl - 70lbsx10
Drag - 600lbsx50ft
Our makeshift leg curl set up which works great.
Doesn't look like much but it is IF you do it properly. The leg curl is much harder than a regular leg curl machine hence the relatively low weight.
The last few weeks I have been going heavier as I come to the end of the Hip Belt experiment. I hit a triple with 405lbs which was my limit on this lift.
Going deep with 140kg for 10
Whilst I have been doing this Harry and Loz have been doing squats. Harry at 18 hit 225kg/495lbs today with super ease. Here he is being spotted by his older brother.
Harry hits an easy 210kg on his way to a 225kg PB.
Then two minutes later Laurence, 24, hit a double with 290kg/638lbs.
Big Loz slams out a double with 290kg.
Both of them wore loose knee wraps and belts only.
Is there a point to this article? Well, simply put that young or getting old-er, there's always time for squats. Whether it's front squats, back squats, olympic squats, safety squats, goblet squats, overhead squats or any other squats, you should be doing at least one of them each week - no excuses!
Nick
(All photos copyright Nick McKinless and Beyond Strong)
Good stuff Nick.
Don't forget box squats. Great option for young or old that might have some knee problems. Sitting back really takes some stress off the knees.
Posted by: Dan Herring | December 05, 2007 at 05:41 AM
Absolutely Dan! Box Squats to varying heights are excellent and they can really teach you how to squat. If you're having trouble getting anyone to squat try goblet and box squats...they be hitting perfect depth squats in no time!
Nick
Posted by: Nick McKinless | December 05, 2007 at 06:16 AM
The pictures on this post are great! I've been lifting casually for years but have only recently gotten serious about getting stronger and started learning about it. As a result, my squat is still pretty weak (though slowly getting stronger). Seeing you doing hip belt squats to get around your bad hips, and 2 guys close to my age squatting weights I'm not even close to is inspirational. Keep up the good work, Nick!
Posted by: Lucas | December 06, 2007 at 03:21 PM
Can someone please tell me how to get a set of those blocks you were using to do the hip belt squats? HBS' are something I want to make a mainstay of my workouts, but need something to squat off of.
Thanks in advance!
Posted by: Brian | July 05, 2008 at 02:14 PM
Brian,
They are just some old blocks we had lying around. Anything will do from step aerobic platforms to breeze blocks. I am sure if you look around hardware stores you'll find something.
Nick
Posted by: Nick McKinless | July 05, 2008 at 03:12 PM
Ok Will do. since I turn 40 In January I am going to start training for the Masters division of the Highland games. I really want to hit the hip belt squats hard for that :-)
thanks Nick
Posted by: Brian | July 05, 2008 at 03:19 PM
PS how tall are those blocks?
Posted by: Brian | July 05, 2008 at 03:21 PM
Brian,
The height of the blocks is measured by how deep your set up allows you to squat. I couldn't tell you what they are for me but they do allow me to squat to below parallel for a full range of motion. Let us know how you go with the Hip belts.
Nick
Posted by: Nick McKinless | July 05, 2008 at 03:23 PM
Will do and again thanks!
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Brian,
The height of the blocks is measured by how deep your set up allows you to squat. I couldn't tell you what they are for me but they do allow me to squat to below parallel for a full range of motion. Let us know how you go with the Hip belts.
Nick.
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