Dip Belts! They Are Not Just For Dips...or Men
Three exercises you never thought of using with a dip belt
I'm not going to lie...you may have never thought of using a dip belt...period! That's probably because either you've never heard of a dip belt, or you've only seen men at the gym using them to do tricep dips or pull-ups.
Well, don't let that intimidate you! While most women don't need to add additional weight while doing dips or pull ups, doing strictly body weight pull ups present enough of a challenge, the dip belt can still add variety to your workout program. It is a versatile piece of equipment that you can add to your fitness gear, for a very reasonable price too, most run around $20-25. (Click here to see the one we use)
What is a Dip Belt?
Dip belts, sometimes called "hip belts", are large fabric or leather belts that go around the hip area and have a chain hanging from them to attach weights. The benefit of using it for the typical exercises, like dips and pull-ups, is that it allows you to increase the difficulty of body weight exercises.
One great way to use the hip belt, although it is not a new idea, is to use it for squats, which gives users the ability to add load, without needing to hold a bar. This allows you to add weight to your squats without adding stress to the spine, which makes it very effective for those suffering from back issues. The hips and legs carry most of the load, while it also provides functional stabilization and balance benefits. You will need to stand on two boxes or chairs to preform the exercise. As you squat down, the weight drops between the boxes as you preform the squat. Give it a try to change up your lower body exercises without adding stress to your back, and challenge your core stabilization as well.
Give These 3 Dip Belt Exercises a Try
Weighted Dip Belt Walk
This is a good one for men and women both! Adding weighted resistance while walking can create huge activation of the glute muscles and reach deep into the muscle fibers! Westside Barbell utilizes a machine to add load while walking, which causes the glutes and hamstrings to engage in a big way. Most gyms don't have the sort of machine they use, so you can use your dip belt to create a similar effect. You will be amazed at the amount of activation this simple exercise can create! By the second set, you will really feel the burn!
Add desired weight to the dip belt, allowing it to hang between legs, and begin walking in a slightly exaggerated motion for 2 minutes. Take a one minute break and then repeat the walk for another 2 minutes. You will be shocked at how much you feel the muscles working in your glutes!
Resistance Band Run
You have probably seen videos of trainers having clients run while they are holding onto a band. The Biggest Loser loves this exercise! You can accomplish the same effect, without needing someone else to hold the band, by attaching a resistance band to a stationary post, and attaching the dip belt to the other end. You step into the dip belt and run away from the post, trying to maintain a strong core and be as quick with the motions as possible. This exercise gives you a great opportunity to elevate your heart rate quickly, and to work on explosive power, in a confined area. I love using this for a quick hiit of cardio during my workouts. The key is to find a distance on the resistance band that you can maintain, try not to go so far that the band continually pulls you backwards.
Weighted hangs are an excellent way to build core strength as well as grip strength. They are also a way for people who have difficulty doing pull ups to begin to work toward building the key strength components which are needed to preform the exercise, like building muscular development of the lats and scapula. As with many of the other exercises, the weight is hung between your legs and you hang from a pull up bar. Make sure to maintain a strong core and shoulders, and you can also add scapular retractions while you are hanging. Start with a lighter weight, working up in weight as your upper body strength increases.
Grab a dip belt and try some new exercises!