The Belt Squat: Alternate options, Advantages & Kind

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 energy. Not solely does it will let you elevate heavy weights via a full vary of movement, nevertheless 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 widespread?

The primary cause is that belt squat machines aren’t that widespread in business gyms (although that is altering). Moreover, many individuals merely don’t know methods to 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 tools and ship comparable outcomes. What’s extra, performing the train is simple, offered you comply with a couple of easy method suggestions.

On this article, you’ll discover ways to belt squat with correct kind, perceive the advantages of the train, uncover the perfect alternate options (with no machine), and extra.

What Is the Belt Squat?

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

Whereas there are methods to belt squat that require minimal tools, essentially 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:

The best way 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 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 a bit wider than shoulder-width aside, and your toes level barely outward. 

You could have to reposition the belt to make sure it’s comfy. Most individuals want 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 assist 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

Get up and return to the beginning place. 

Right here’s how belt squat kind ought to look whenever you put all of it collectively:

Belt Squat: Advantages

Much less Decrease Again Stress

You don’t assist weight together 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 permits you to prepare your whole decrease physique with heavy weights whereas putting little stress in your backbone. As such, it’s sometimes much less fatiguing and simpler to get well from than different compound leg workouts, so you are able to do it extra usually with out sporting your self out. 

Extremely Secure

Workout routines like again, entrance, and Bulgarian break up squats are unbelievable leg workouts, however they require a stage of steadiness and coordination that some folks battle 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 kind and reduces your threat of harm. 

Simple to Be taught

Most compound, lower-body workouts require important effort and time to study and even longer to grasp.

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

Best for Folks with Mobility Points

Since you assist the load together 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 superb 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 essentially the most handy approach to carry out belt squats, it’s not the one choice. You may jerry-rig a belt squat set-up in some ways. Listed below are the simplest strategies:

• Belt Squat Attachment: A belt squat attachment is an adjustable metallic arm that connects to one of many uprights on a squat or energy rack. They sometimes have a sleeve within the center that permits you to 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 simplest ways to duplicate an everyday belt squat with no 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 via 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. For the reason that loading pin belt squat requires the least house and tools, it’s a great choice for individuals who prepare in a house fitness center.

It’s essential to notice that whichever belt squat different you employ will nonetheless require a belt.

A daily 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, they usually’re extra adjustable, so 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 efficient 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 whole decrease physique with out loading your again. It additionally permits you to elevate heavy weights safely and progress recurrently, 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 via an extended vary of movement, making it unbelievable for gaining decrease physique dimension and energy. 

4. Landmine Belt Squat

The landmine belt squat is a viable choice if you happen to don’t have entry to a belt squat machine. That stated, it requires extra steadiness to forestall the load from pulling you over, and it has a distinct “resistance curve” (how the problem of an train modifications 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 the same 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, establishing the loading pin belt squat will 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 healthier?

The belt squat and leg press are equally efficient decrease physique workouts that enable you to achieve 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 fastened) that mimics a extra pure motion sample, so it’s in all probability superior to the leg press for enhancing athletic efficiency and it probably trains extra stabilizer muscle groups all through the physique.

After all, there’s no cause to incorporate simply one in every 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 arrange my coaching, and it’s just like the strategy I advocate in my health books for women and men, Larger Leaner Stronger and Thinner Leaner Stronger. 

(And if you happen to’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 Power Coaching Quiz, and in lower than a minute, you’ll know the right energy coaching program for you. Click on right here to test it out.)

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

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 study and carry out than the again squat, so it’s a better place to begin for inexperienced persons. 

Given these similarities and variations, it’s extra useful to think about the belt squat and again squat as complementary workouts relatively than alternate options. Every train compensates for the constraints of the opposite, so incorporating each into your routine is probably going the best 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 the perfect belt for belt squats?

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