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 incredible train for constructing decrease physique muscle and energy. Not solely does it help you elevate heavy weights by means 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 recuperate from than different squat variations. 

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

The principle purpose is that belt squat machines aren’t that frequent in industrial gyms (although that is altering). Moreover, many individuals merely don’t know tips on how 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 gear and ship related outcomes. What’s extra, performing the train is simple, supplied you comply with just a few easy method suggestions.

On this article, you’ll learn to belt squat with correct kind, perceive the advantages of the train, uncover one of the best 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 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 secure technique 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 to be like:

Easy methods 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 a bit of wider than shoulder-width aside, and your toes level barely outward. 

You might must reposition the belt to make sure it’s comfy. 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 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 floor or barely decrease.

3. Squat

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 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 lets you practice your total decrease physique with heavy weights whereas putting 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 incredible leg workouts, however they require a stage of steadiness and coordination that some individuals battle with, particularly when new to weightlifting. 

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

Straightforward to Study

Preferrred for Individuals with Mobility Points

This makes the belt squat a superb possibility 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, should you’re utilizing a belt squat attachment (or machine), a devoted belt squat belt is preferable. They provide probably the most consolation, stability, and energy, and so they’re extra adjustable, in order that they’re normally probably the most safe. 

The Finest Belt Squat Alternate options (With out 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 total decrease physique with out loading your again. It additionally lets you elevate heavy weights safely and progress usually, 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 by means of 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 healthier?

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 probably superior to the leg press for enhancing athletic efficiency and it likely trains extra stabilizer muscle tissue all through the physique.

After all, there’s no purpose to incorporate simply one in every of these workouts in your program—one of the best 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 much like the strategy I advocate in my health books for women and men, Bigger Leaner Stronger and Thinner Leaner Stronger. 

(And should you’d like much more particular recommendation about what workouts to incorporate in your coaching program to succeed in your well being and health targets, take the Legion Strength Training Quiz, and in lower than a minute, you’ll know the right energy coaching program for you. Click here to check it out.)

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

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 start line for newbies. 

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