The Belt Squat: Options, Advantages & Type

Many weightlifters rapidly dismiss any decrease physique train that isn’t a barbell squat. 

However doing so with the belt squat is a giant mistake.

The belt squat is a incredible train for constructing decrease physique muscle and energy. Not solely does it assist you to raise 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 recuperate from than different squat variations. 

Why, then, is the belt squat no more standard?

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

The excellent news is that you just 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, supplied you comply with a couple of easy approach ideas.

On this article, you’ll discover ways to belt squat with correct type, perceive the advantages of the train, uncover the most effective alternate options (and not using a 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 secure 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 appears to be like:

How you can Belt Squat with Correct Type

1. Arrange

Squat down simply sufficient to hook the belt to the machine, then place your toes so the belt hangs straight down between your legs, your toes are a bit of wider than shoulder-width aside, and your toes level barely outward. 

You could must reposition the belt to make sure it’s snug. Most individuals favor 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 fingers, 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

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 once 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 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 recuperate from than different compound leg workouts, so you are able to do it extra usually with out sporting your self out. 

Extremely Steady

Workouts like again, entrance, and Bulgarian break up squats are incredible leg workouts, however they require a degree of steadiness and coordination that some folks battle with, particularly when new to weightlifting. 

The belt squat, however, is exceptionally secure, significantly once you maintain the machine’s handles, so it’s simpler to carry out with correct type and reduces your danger of harm. 

Simple to Study

Superb for Folks with Mobility Points

This makes the belt squat a wonderful possibility for these with mobility points that make common squatting difficult.

Belt Squats: Muscular tissues Labored

Do You Want a Belt Squat Machine for Belt Squats?

An everyday dip belt can work for landmine and loading pin belt squats. Nonetheless, when you’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 normally essentially the most safe. 

The Greatest Belt Squat 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 inserting 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 permits you to raise heavy weights safely and progress commonly, so it’s glorious for gaining muscle and energy.

3. Hack Squat

The hack squat is mild in your knees and again and trains your leg muscle tissue via a protracted vary of movement, making it incredible for gaining decrease physique measurement and energy. 

4. Landmine Belt Squat

5. Loading Pin Belt Squat

FAQ #1: Belt Squat vs. Leg Press: Which is best?

The principle distinction is that the hip belt squat is a closed-kinetic chain train (an train the place your fingers or toes 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 seemingly trains extra stabilizer muscle tissue all through the physique.

After all, there’s no purpose to incorporate simply one in all these workouts in your program—the most effective 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 much like the tactic I advocate in my health books for women and men, Greater Leaner Stronger and Thinner Leaner Stronger. 

(And when 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 Energy 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 best?

Each the belt squat and again squat successfully practice 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 useful to consider 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 begin your leg exercise with the again squat, then carry out the belt squat later in your exercise when supporting muscle tissue like your decrease again are bushed, however your legs can nonetheless handle one other few units.

FAQ #3: What’s the most effective belt for belt squats?

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