Many weightlifters shortly dismiss any decrease physique train that isn’t a barbell squat.
However doing so with the belt squat is an enormous mistake.
The belt squat is a unbelievable train for constructing decrease physique muscle and power. Not solely does it mean you can raise heavy weights by way of a full vary of movement, however it additionally locations little stress in your decrease again, making it considerably much less fatiguing and simpler to get better from than different squat variations.
Why, then, is the belt squat no more well-liked?
The primary purpose is that belt squat machines aren’t that frequent in industrial gyms (although that is altering). Moreover, many individuals merely don’t know how one can carry out the belt squat train accurately.
The excellent news is that you simply don’t want a full belt squat set-up to carry out the train—there are variations that require much less gear and ship related outcomes. What’s extra, performing the train is easy, offered you observe just a few easy method ideas.
On this article, you’ll discover ways to belt squat with correct type, perceive the advantages of the train, uncover the perfect alternate options (and not using a machine), and extra.
What Is the Belt Squat?
A belt squat (typically referred to as a “hip belt squat” as a result of the belt rests in your hip creases) is a lower body train that includes squatting with weights suspended out of your waist by a belt.
Whereas there are methods to belt squat that require minimal gear, probably the most safe and steady technique is to make use of a belt squat machine (usually referred to as a “pit shark” belt squat).
A belt squat machine consists of a raised platform the place you stand, a pulley or lever system that holds weight, and a belt that wraps round your waist. When you load the specified weight and safe the belt squat belt round your waist, you maintain the machine’s handles and squat.
Right here’s how a belt squat machine seems:
Tips on how to Belt Squat with Correct Type
To grasp the hip belt squat, cut up the train into three components: arrange, descend, and squat.
1. Arrange
Load the belt squat machine with the specified weight, then stand on the platform dealing with the machine and loop the belt round your waist.
Squat down simply sufficient to hook the belt to the machine, then place your ft so the belt hangs straight down between your legs, your ft are slightly wider than shoulder-width aside, and your toes level barely outward.
It’s possible you’ll have to reposition the belt to make sure it’s snug. Most individuals want the belt to be as little as potential on their decrease again so that every finish of the belt sits of their hip creases.
Seize the machine’s handles with each palms, straighten your legs to assist with weight, and pull the handles towards you to launch the burden.
2. Descend
Take a deep breath into your abdomen, brace your core, and sit down by bending your knees and hips concurrently. Sit down so far as you comfortably can, ideally till your thighs are parallel to the floor or barely decrease.
3. Squat
Rise up and return to the beginning place.
Right here’s how belt squat type ought to look whenever you put all of it collectively:
Belt Squat: Advantages
Much less Decrease Again Stress
You don’t assist weight along with your upper body within the belt squat, so there’s almost no stress in your backbone whenever you carry out the train accurately. This makes it a safer and extra sensible different to again squats for these with back issues.
Excessive Stimulus, Low Fatigue
The belt squat train lets you practice your total decrease physique with heavy weights whereas inserting little stress in your backbone. As such, it’s usually much less fatiguing and simpler to recover from than different compound leg workouts, so you are able to do it extra usually with out carrying your self out.
Extremely Secure
Workout routines like back, front, and Bulgarian split squats are unbelievable leg workouts, however they require a stage of stability and coordination that some individuals battle with, particularly when new to weightlifting.
The belt squat, however, is exceptionally steady, notably whenever you maintain the machine’s handles, so it’s simpler to carry out with correct type and reduces your threat of injury.
Straightforward to Be taught
Most compound, lower-body workouts require important effort and time to be taught and even longer to grasp.
The belt squat is completely different. The set-up and type are simple, making it accessible for everybody, even novices.
Supreme for Folks with Mobility Points
Since you assist the burden along with your hips whereas belt squatting, it removes pressure out of your higher physique and makes deep squatting considerably simpler.
This makes the belt squat a wonderful choice for these with mobility points that make common squatting difficult.
Belt Squats: Muscle tissue Labored
The primary muscle groups labored within the belt squat are:
Right here’s how these muscle groups look in your physique:
Do You Want a Belt Squat Machine for Belt Squats?
Whereas a belt squat machine is probably the most handy technique to carry out belt squats, it’s not the one choice. You’ll be able to jerry-rig a belt squat set-up in some ways. Listed below are the best strategies:
- Belt Squat Attachment: A belt squat attachment is an adjustable steel arm that connects to one of many uprights on a squat or energy rack. They usually have a sleeve within the center that lets you load weight plates and a hook on the finish the place you connect a belt squat belt. Utilizing a belt squat attachment is the easiest way to duplicate a daily belt squat and not using a devoted machine.
- Landmine Belt Squat: Within the landmine belt squat, you place one finish of a barbell in a landmine attachment, load the opposite finish with weights, then wrap a belt squat belt across the weighted finish of the barbell and squat. To make sure you can carry out the train by way of a full vary of movement, it usually additionally helps to face on weight plates, cardio steps, or plyo packing containers.
- Loading Pin Belt Squat: A loading pin is a rod that holds weight plates. To carry out the loading pin belt squat, you load the pin with weights, connect a belt squat belt to the highest of the loading pin, stand on two raised surfaces (e.g., weight plates, cardio steps, or plyo packing containers), and squat. Because the loading pin belt squat requires the least house and gear, it’s an excellent choice for individuals who practice in a house gymnasium.
It’s vital to notice that whichever belt squat different you utilize will nonetheless require a belt.
An everyday dip belt can work for landmine and loading pin belt squats. Nevertheless, in the event you’re utilizing a belt squat attachment (or machine), a devoted belt squat belt is preferable. They provide probably the most consolation, stability, and power, and so they’re extra adjustable, so that they’re often probably the most safe.
The Finest Belt Squat Alternate options (And not using a Belt Squat Machine)
1. Entrance Squat
The entrance squat is an efficient belt squat different as a result of it trains the quads and glutes to a excessive diploma whereas placing minimal stress in your backbone and knees.
2. Leg Press
The leg press is a worthy different to the belt squat as a result of it trains your total decrease physique with out loading your again. It additionally lets you raise heavy weights safely and progress commonly, so it’s wonderful for gaining muscle and power.
3. Hack Squat
The hack squat is mild in your knees and again and trains your leg muscle groups by way of a protracted vary of movement, making it unbelievable for gaining decrease physique dimension and power.
4. Landmine Belt Squat
The landmine belt squat is a viable choice in the event you don’t have entry to a belt squat machine. That stated, it requires extra stability to forestall the burden from pulling you over, and it has a unique “resistance curve” (how the problem of an train modifications all through the vary of movement), which might make the train really feel awkward for some.
5. Loading Pin Belt Squat
The loading pin belt squat has an identical resistance curve to the common belt squat, so it’s a workable different in the event you don’t have a belt squat machine. Nevertheless, organising the loading pin belt squat might be difficult because you often have to face on excessive surfaces to forestall the weights from hitting the ground on the backside of every rep.
FAQ #1: Belt Squat vs. Leg Press: Which is best?
The belt squat and leg press are equally efficient decrease physique workouts that provide help to acquire leg muscle with out stressing your decrease again.
The primary distinction is that the hip belt squat is a closed-kinetic chain train (an train the place your palms or ft are mounted) that mimics a extra pure motion sample, so it’s probably superior to the leg press for enhancing athletic efficiency and it likely trains extra stabilizer muscle groups all through the physique.
After all, there’s no purpose to incorporate simply considered one of these workouts in your program—the perfect resolution for most individuals is to do each.
A great way to do that is to alternate between the workouts each 8-to-10 weeks of coaching.
That is how I personally like to prepare my coaching, and it’s just like the tactic I advocate in my health books for women and men, Bigger Leaner Stronger and Thinner Leaner Stronger.
(And in the event you’d like much more particular recommendation about what workouts to incorporate in your coaching program to succeed in your well being and health objectives, take the Legion Strength Training Quiz, and in lower than a minute, you’ll know the proper power coaching program for you. Click here to check it out.)
FAQ #2: Belt Squat vs. Again Squat: Which is best?
Each the belt squat and again squat effectively train the decrease physique, although the belt squat taxes the glutes and core barely lower than the again squat.
In distinction, the belt squat places much less stress in your backbone, making it extra appropriate for these with again accidents. Moreover, it’s simpler to be taught and carry out than the again squat, so it’s a better start line for newcomers.
Given these similarities and variations, it’s extra useful to think about the belt squat and again squat as complementary workouts reasonably than alternate options. Every train compensates for the constraints of the opposite, so incorporating each into your routine is probably going the most suitable choice.
A great way to do that is to begin your leg exercise with the again squat, then carry out the belt squat later in your exercise when supporting muscle groups like your decrease again are bushed, however your legs can nonetheless handle one other few units.
FAQ #3: What’s the perfect belt for belt squats?
Manufacturers like Ironmind and Rogue supply high-quality choices. Personally, I exploit Spud Inc.’s belt squat belt and discover it snug, sturdy, and durable.
+ Scientific References
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- Yavuz, Hasan Ulas, et al. “Kinematic and EMG Activities during Front and Back Squat Variations in Maximum Loads.” Journal of Sports Sciences, vol. 33, no. 10, 29 Jan. 2015, pp. 1058–1066, www.growkudos.com/publications/10.1080%25252F02640414.2014.984240/reader, https://doi.org/10.1080/02640414.2014.984240.
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- Kwon, Yoo Jung, et al. “The Effect of Open and Closed Kinetic Chain Exercises on Dynamic Balance Ability of Normal Healthy Adults.” Journal of Physical Therapy Science, vol. 25, no. 6, 2013, pp. 671–674, www.ncbi.nlm.nih.gov/pmc/articles/PMC3805008/, https://doi.org/10.1589/jpts.25.671.
- Kim, Mi-Kyoung, and Kyung-Tae Yoo. “The Effects of Open and Closed Kinetic Chain Exercises on the Static and Dynamic Balance of the Ankle Joints in Young Healthy Women.” Journal of Physical Therapy Science, vol. 29, no. 5, 1 May 2017, pp. 845–850, www.ncbi.nlm.nih.gov/pmc/articles/PMC5462684/, https://doi.org/10.1589/jpts.29.845.
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