Hernia prevntion tips?

[Orlando Abs]

I was doing a squat at around 285, not that heavy and I noticed a sharp pain in my groin area for a second. I adjusted my leg position and everything was fine and back to normal. I most likely tweaked a muscle, but it got me thinking about hernias and preventing that from happening.

I lift fairly heavy on squats and deads. I go up to 300 pounds on each one. I am wondering if the heavy lifting is what can cause a hernia. I have searched for hernia prevention and mainly saw a lot of posts on what happens after you get one.

I would like to not have to post that, and was wondering some good resources to study for hernia prevention.

[killatiger]

Holding your breath is what can cause hernias under heavy stress. It causes increase pressure on your abdominal wall and can cause the intestine to break through. That is why it is a good idea to breath out at the bottom and on the way up and keep your abs flexed and tight. If your abs are flexed and tight it also helps protect you. Also lifting with good form and knowing your limits also help.

[samsingh]

I was doing a squat at around 285, not that heavy and I noticed a sharp pain in my groin area for a second. I adjusted my leg position and everything was fine and back to normal. I most likely tweaked a muscle, but it got me thinking about hernias and preventing that from happening.

I lift fairly heavy on squats and deads. I go up to 300 pounds on each one. I am wondering if the heavy lifting is what can cause a hernia. I have searched for hernia prevention and mainly saw a lot of posts on what happens after you get one.

I would like to not have to post that, and was wondering some good resources to study for hernia prevention.

Work your lower abs using weights by way of leg raises with a dumbell clinched between ure feets .
Always wear a good belt when training with dead weights .
wear a supporter .
take care

[Dairiel]

good post, i have been wondering the same thing.
it appears i am going to go buy a belt now. my squat has gotten up to 199 3x5 and last workout i noticed a small pain above my groin while taking a shower after my workout

[Newtt]

Using a weight belt (4" wide are the best ones) and pushing your abdominals out against it increases intra-abdominal pressure, which protects your lower back.Always use proper form (arched lower back, dont round) I never really go into maximal weights on squatting/DLing without a belt, and I always hold my breath, keeps you tight.

[7:360]

Here's how I see it...
Belts aren't necessary unless you're competing. There's nothing wrong with increased pressure when performing your exercises in a proper fashion: it's natural. This happens whether you're lifting weights or carrying a sofa. Hernias are brought upon by poor form. You can get surgery performed on you to correct a hernia but it'll simply come back if you don't address the underlying cause: poor lifting technique. Belts give a false sense of safety, considering that you don't need to wear one if you've never had back problems. The main, and probably the only benefit a belt offers, is being able to push a few more pounds but for the most part, you're going to have to lift with poor form to get the most out of wearing a belt and if you contract an injury while wearing a belt, the injury is definitely going to be worse than it should have been.

Don't replace poor form with a belt. Replace poor form with good form so you can replace that with better form.

[Vitalshok44]

Here's how I see it...
Belts aren't necessary unless you're competing. There's nothing wrong with increased pressure when performing your exercises in a proper fashion: it's natural. This happens whether you're lifting weights or carrying a sofa. Hernias are brought upon by poor form. You can get surgery performed on you to correct a hernia but it'll simply come back if you don't address the underlying cause: poor lifting technique. Belts give a false sense of safety, considering that you don't need to wear one if you've never had back problems. The main, and probably the only benefit a belt offers, is being able to push a few more pounds but for the most part, you're going to have to lift with poor form to get the most out of wearing a belt and if you contract an injury while wearing a belt, the injury is definitely going to be worse than it should have been.

Don't replace poor form with a belt. Replace poor form with good form so you can replace that with better form.

^+10 but I would simply add there's nothing wrong with getting a belt for some security while you perfect your form.

Just don't let a belt turn into a crutch.

[7:360]

^+10 but I would simply add there's nothing wrong with getting a belt for some security while you perfect your form.

Just don't let a belt turn into a crutch.
That's the underlying concept of my post but you're right for clarifying and bringing it to light :)

Moral of the story: Don't rely on your belt to improve your form. Only the actual lifter can do that!

[Vitalshok44]

Moral of the story: Don't rely on your belt to improve your form. Only the actual lifter can do that!

^ exactly.... find good form and then make it perfect.

Reps coming shortly

[7:360]

Ditto my brother. Reps on recharge. :)

[Orlando Abs]

Thanks guys...I need to make sure my squat form is spot on then.