The Belt Squat: Alternatives, Benefits & Form

Many weightlifters rapidly 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 incredible train for constructing decrease physique muscle and energy. Not solely does it help you elevate 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 well from than different squat variations. 

Why, then, is the belt squat no more in style?

The principle motive is that belt squat machines aren’t that widespread in business gyms (although that is altering). Moreover, many individuals merely don’t know how you can carry out the belt squat train appropriately. 

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 comparable outcomes. What’s extra, performing the train is simple, offered you comply with a number of easy method ideas.

On this article, you’ll learn to belt squat with correct type, perceive the advantages of the train, uncover one of the best alternate options (with out a machine), and extra.

What Is the Belt Squat?

A belt squat (typically known as a “hip belt squat” as a result of the belt rests in your hip creases) is a decrease physique train that entails squatting with weights suspended out of your waist by a belt. 

Whereas there are methods to belt squat that require minimal gear, essentially the most safe and steady methodology is to make use of a belt squat machine (usually known 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 to be:

Easy methods to Belt Squat with Correct Kind

To grasp the hip belt squat, break up the train into three elements: arrange, descend, and squat.

1. Arrange

Load the belt squat machine with the specified weight, then stand on the platform going through 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 a bit wider than shoulder-width aside, and your toes level barely outward. 

Chances are you’ll have to reposition the belt to make sure it’s comfy. Most individuals choose the belt to be as little as doable 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 help with weight, and pull the handles towards you to launch the load. 

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 ground 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 help weight along with your higher physique within the belt squat, so there’s nearly no stress in your backbone whenever you carry out the train appropriately. This makes it a safer and extra sensible different to again squats for these with again points.

Excessive Stimulus, Low Fatigue

The belt squat train means that you can prepare your complete decrease physique with heavy weights whereas putting little stress in your backbone. As such, it’s usually much less fatiguing and simpler to get well from than different compound leg workout routines, so you are able to do it extra usually with out carrying your self out. 

Extremely Steady

Workout routines like again, entrance, and Bulgarian break up squats are incredible leg workout routines, however they require a degree of stability and coordination that some individuals wrestle with, particularly when new to weightlifting. 

The belt squat, alternatively, is exceptionally steady, significantly whenever you maintain the machine’s handles, so it’s simpler to carry out with correct type and reduces your danger of damage. 

Straightforward to Study

Most compound, lower-body workout routines require important effort and time to be taught and even longer to grasp.

The belt squat is totally different. The set-up and type are easy, making it accessible for everybody, even novices. 

Best for Individuals with Mobility Points

Since you help the load 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 possibility for these with mobility points that make common squatting difficult.

Belt Squats: Muscle mass Labored

The principle 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 essentially the most handy method to carry out belt squats, it’s not the one possibility. You may 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 means that you can load weight plates and a hook on the finish the place you connect a belt squat belt. Utilizing a belt squat attachment is one of the best ways to copy an everyday belt squat with out 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 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 containers), and squat. Because the loading pin belt squat requires the least house and gear, it’s a very good possibility for individuals who prepare in a house fitness center.

It’s necessary 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. Nonetheless, if you happen to’re utilizing a belt squat attachment (or machine), a devoted belt squat belt is preferable. They provide essentially the most consolation, stability, and energy, and so they’re extra adjustable, in order that they’re often essentially the most safe. 

The Greatest Belt Squat Alternate options (With out a Belt Squat Machine)

1. Entrance Squat

The entrance squat is an effective belt squat different as a result of it trains the quads and glutes to a excessive diploma whereas putting 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 complete decrease physique with out loading your again. It additionally means that you can elevate heavy weights safely and progress usually, so it’s wonderful for gaining muscle and energy.

3. Hack Squat

The hack squat is light in your knees and again and trains your leg muscle groups by way of an extended vary of movement, making it incredible for gaining decrease physique dimension and energy. 

4. Landmine Belt Squat

The landmine belt squat is a viable possibility if you happen to don’t have entry to a belt squat machine. That mentioned, it requires extra stability to forestall the load from pulling you over, and it has a distinct “resistance curve” (how the problem of an train adjustments all through the vary of movement), which may make the train really feel awkward for some. 

5. Loading Pin Belt Squat

The loading pin belt squat has an analogous resistance curve to the common belt squat, so it’s a workable different if you happen to don’t have a belt squat machine. Nonetheless, 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 workout routines that enable you to acquire leg muscle with out stressing your decrease again.

The principle 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 most likely superior to the leg press for enhancing athletic efficiency and it possible trains extra stabilizer muscle groups all through the physique.

After all, there’s no motive to incorporate simply one in every of these workout routines in your program—one of the best resolution for most individuals is to do each. 

A great way to do that is to alternate between the workout routines each 8-to-10 weeks of coaching. 

That is how I personally like to arrange my coaching, and it’s much like the tactic I advocate in my health books for women and men, Greater Leaner Stronger and Thinner Leaner Stronger. 

(And if you happen to’d like much more particular recommendation about what workout routines to incorporate in your coaching program to achieve your well being and health targets, take the Legion Energy Coaching Quiz, and in lower than a minute, you’ll know the proper energy coaching program for you. Click on right here to test it out.)

FAQ #2: Belt Squat vs. Again Squat: Which is best?

Each the belt squat and again squat successfully prepare the decrease physique, although the belt squat taxes the glutes and core barely lower than the again squat.

In distinction, the belt squat locations 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 neater place to begin for newcomers. 

Given these similarities and variations, it’s extra helpful to think about the belt squat and again squat as complementary workout routines 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 start out 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 one of the best belt for belt squats?

Manufacturers like Ironmind and Rogue supply high-quality choices. Personally, I take advantage of Spud Inc.’s belt squat belt and discover it comfy, sturdy, and durable.