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Thread: Belt for stabilizing trunk when lifting weights

  1. #1

    Belt for stabilizing trunk when lifting weights

    I don't use anything for most lifting because I like having to use the core muscles I can, but some things I'm unable to do because lack of trunk.

    An example would be using the lat bar for triceps. Having to use both hands/arms I tend to just get pulled forward because there is no way to stabilize myself and be held back against the backrest. Options I see are scooting my butt out and leaning more back so I'm not fighting trunk balance or finding some type of belt like a gait belt to strap around myself and my backrest. I've seen belts used on quads/paras in exercise videos.

    *I know other ways to work triceps one arm at a time. I want to figure out a way to use the equipment.
    Aerodynamically, the bumble bee shouldn't be able to fly, but the bumble bee doesn't know that, so it goes on flying anyways--Mary Kay Ash

  2. #2
    Senior Member tooley's Avatar
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    Quote Originally Posted by november View Post
    ... or finding some type of belt like a gait belt to strap around myself and my backrest.
    this is exactly what you need. When I first started weight-training post-SCI it was very disheartening because I had to drop the weight so far as compared to when I worked out as an able-body. I accepted it due to my lack of trunk control, but over time realized how much it was benefitting my trunk stability. I'm finally at the point where the lack of stability is compromising my progression to additional weight. I am going to go this route, starting this week for my back workout day I will be using the strap I have for quad rugby.

    Go to the fitness section of your local dept store and try a few different ones on for size. We use them for quad rugby to stay upright when getting smashed around by opposing players. The added stability will help you develop more strength by isolating your lats when doing pull-downs.

  3. #3
    Thanx! So just have someone wrap it snug around myself and backrest? Do you guys wrap it around your waist or higher under chest? Are the belts you find at fitness stores and use in rugby basically the same as a gait belt?

    I hope the added stability doesn't take away any possibility of building trunk.
    Aerodynamically, the bumble bee shouldn't be able to fly, but the bumble bee doesn't know that, so it goes on flying anyways--Mary Kay Ash

  4. #4
    Quote Originally Posted by november View Post
    ...An example would be using the lat bar for triceps. Having to use both hands/arms I tend to just get pulled forward because there is no way to stabilize myself and be held back against the backrest.
    So you are under the bar and pulling down, right?

    This is for your back muscles, you aren't using triceps for this (for triceps, think extension).


    Make sure are not positioned too far behind the bar (this will pull your trunk forward). I never strapped myself to do this, but if I was positioned under well, it didn't throw me off too much - I used the bar itself to help to keep me stabilized.

  5. #5
    Senior Member tooley's Avatar
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    don't know what a gait belt is.. just try to find a weight-lifting belt like the one pictured here - http://www.loebeshop.dk/product/ever...gsbalte_11772/

    sorry about the Danish websiter, I just did a quick google and that's what popped up.

    and I think chick is right about lats vs. triceps.. although you are probably working your triceps as well if you are bringing the lat bar down far enough. Nothing wrong with that, imo its like doing a superset. I like to blend different workouts to confuse the hell out of me muscles. Just remember your can of spinach and you'll be fine.

  6. #6
    Quote Originally Posted by chick View Post
    So you are under the bar and pulling down, right?

    This is for your back muscles, you aren't using triceps for this (for triceps, think extension).


    Make sure are not positioned too far behind the bar (this will pull your trunk forward). I never strapped myself to do this, but if I was positioned under well, it didn't throw me off too much - I used the bar itself to help to keep me stabilized.
    No, not doing pull downs. You can use the lat bar to specifically target triceps. You start with the bar at about chest/waist level and then extend the bar down and back.
    Aerodynamically, the bumble bee shouldn't be able to fly, but the bumble bee doesn't know that, so it goes on flying anyways--Mary Kay Ash

  7. #7
    Quote Originally Posted by tooley View Post
    don't know what a gait belt is.. just try to find a weight-lifting belt like the one pictured here - http://www.loebeshop.dk/product/ever...gsbalte_11772/

    sorry about the Danish websiter, I just did a quick google and that's what popped up.

    and I think chick is right about lats vs. triceps.. although you are probably working your triceps as well if you are bringing the lat bar down far enough. Nothing wrong with that, imo its like doing a superset. I like to blend different workouts to confuse the hell out of me muscles. Just remember your can of spinach and you'll be fine.
    Gait belt is a cloth belt with a buckle to tighten and loosen the strap. You see it used in hospitals and rehabs when patients need transfered.

    Working the triceps you would only be moving your elbow joint as you pull the bar towards the floor until arm is fully extended. Better if you are standing and body aligned. But I have the stability problem with a few exercises...it isn't this specific workout holding me back.

    Thanks for everyone's help.
    Aerodynamically, the bumble bee shouldn't be able to fly, but the bumble bee doesn't know that, so it goes on flying anyways--Mary Kay Ash

  8. #8
    Senior Member Scorpion's Avatar
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    Nov, one of those wide elastic positioning belts quad rugby players use around their torso might be just what you need. Do you know what I'm talking about? It's kind of like an abdominal binder but it goes around your torso and the backrest of your chair.

  9. #9
    i just use a bodybuiding belt backwards, so that the wide hard part is on my tummy...
    i train with a personal trainer who hands me all the free weights for biceps< shoulders and arm exercices.
    i also use lots of elastics (bodylastics) which also helps greately.
    at the club i can train alone on a machine. i follow a workout similar to teddy (http://www.youtube.com/watch?v=K7b3IBGA94M)

  10. #10
    Rus, I've watched my friends play rugby but never paid attn to the belts! I will now.

    Thanx ckhouri...haven't bought anything to use yet. That guy on youtube is built! I like his face during workouts though it makes me think of porn, hehe. With the heavy weights he uses and all the pulling and twisting I would be surprised if he has never pulled or strained muscles.
    Aerodynamically, the bumble bee shouldn't be able to fly, but the bumble bee doesn't know that, so it goes on flying anyways--Mary Kay Ash

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