Train your lower body without placing a heavy load on your spine;The belt measures 54 inches long (57 inches including the rings) and is 6 inches thick.;Using a length of chain and spring clips (not included) load the belt with weight plates, kettle bells, etc.;If you have two benches of equal height you can use those. Just fasten a couple of 45 pound plates to the belt, step up on the benches and start squatting.;This belt is designed to take decades of use and abuse.