The Belt Squat: Alternatives, Benefits & Form

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 improbable train for constructing decrease physique muscle and power. Not solely does it assist you to raise heavy weights by means of 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 better from than different squat variations. 

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

The primary cause is that belt squat machines aren’t that frequent in industrial gyms (although that is altering). Moreover, many individuals merely don’t know methods to carry out the belt squat train accurately. 

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 easy, supplied you comply with a number of easy method ideas.

On this article, you’ll learn 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 (typically known as a “hip belt squat” as a result of the belt rests in your hip creases) is a lower body train that entails 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 methodology is to make use of a belt squat machine (typically 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 appears:

The best way to Belt Squat with Correct Kind

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 slightly wider than shoulder-width aside, and your toes level barely outward. 

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

Belt Squat: Advantages

Much less Decrease Again Stress

You don’t assist weight together with your upper body within the belt squat, so there’s almost no stress in your backbone once you carry out the train accurately. This makes it a safer and extra sensible various to again squats for these with back issues.

Excessive Stimulus, Low Fatigue

The belt squat train permits you to practice your whole decrease physique with heavy weights whereas inserting little stress in your backbone. As such, it’s sometimes much less fatiguing and simpler to recover from than different compound leg workouts, so you are able to do it extra typically with out sporting your self out. 

Extremely Secure

Workouts like back, front, and Bulgarian split squats are improbable leg workouts, however they require a stage of steadiness and coordination that some folks battle with, particularly when new to weightlifting. 

The belt squat, then again, is exceptionally steady, notably once you maintain the machine’s handles, so it’s simpler to carry out with correct kind and reduces your threat of injury. 

Simple to Study

Preferrred for Individuals with Mobility Points

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

Belt Squats: Muscle mass Labored

Do You Want a Belt Squat Machine for Belt Squats?

A daily dip belt can work for landmine and loading pin belt squats. Nonetheless, in case you’re utilizing a belt squat attachment (or machine), a devoted belt squat belt is preferable. They provide essentially the most consolation, stability, and power, they usually’re extra adjustable, in order that they’re normally essentially the most safe. 

The Finest Belt Squat Options (And not using a Belt Squat Machine)

1. Entrance Squat

The entrance squat is an effective belt squat various 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 various to the belt squat as a result of it trains your whole decrease physique with out loading your again. It additionally permits you to raise heavy weights safely and progress frequently, 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 mass by means of a protracted vary of movement, making it improbable for gaining decrease physique measurement and power. 

4. Landmine Belt Squat

5. Loading Pin Belt Squat

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

The primary distinction is that the hip belt squat is a closed-kinetic chain train (an train the place your arms or toes 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 mass all through the physique.

In fact, there’s no cause to incorporate simply considered one of these workouts in your program—the perfect answer 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, Bigger Leaner Stronger and Thinner Leaner Stronger. 

(And in case you’d like much more particular recommendation about what workouts to incorporate in your coaching program to achieve your well being and health targets, take the Legion Strength Training Quiz, and in lower than a minute, you’ll know the right 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 study and carry out than the again squat, so it’s a neater place to begin for rookies. 

Given these similarities and variations, it’s extra useful to consider the belt squat and again squat as complementary workouts somewhat 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 mass 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 take advantage of Spud Inc.’s belt squat belt and discover it snug, sturdy, and durable.