Squats Using a Weighted Belt

a.k.a. Belt Squat, Hip-Belt Squat

Differentiation: Mechanics

This variation of a Squat is unique. Here is how: you hang a weight plate from a dip belt around your waist. The belt removes pressure from your spine, while simultaneously engaging your quadriceps. Engaging your quadriceps adds to your overall quadricep size and strength. Since the plate is able to swing as you proceed through the movement, | you must engage your core to maintain balance. Using your core increases the overall strength of your core.

Starting Position

To get into starting position, do this...

1) Obtain a dip belt.

2) Obtain an Olympic plate.

3) Locate two movable flat benches.

4) Position two flat benches parallel to each other about the width of your shoulders apart.

5) Wrap the dip belt around your waist.

6) Add the plate to the dip belt and allow the plate to hang between your legs.

7) Approach the two benches.

8) Step up and onto the benches and face the short sides of the benches.

9) Position each foot on the center of each bench.

10) Extend your arms forward in a Frankenstein - like position.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale as you bend your knees and push your hips back to lower your upper body toward the benches

3) ...until your upper and lower legs form slightly less than a 90-degree angle.

4) Hold this position for a count of one second.

5) Exhale as you rise to a standing position.

6) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your back straight as you lower your body.

To avoid injury when performing this exercise, keep your knees aligned and do not allow them to flare outward. When you have lowered to the parallel position, look down to check to assure your knees are in line with your toes. In this manner, you can be sure your form is good and can be confident you have lowered correctly.

Be sure to drive into the floor with your heels to avoid swaying forward onto your toes and complicating the movement. Imagine pushing straight up and do not lean forward - keep the weight on the heel of your feet.

Keep your head facing upward during the movement.

Keep your torso vertical throughout the movement.

Gear Advice

To perform this exercise, you will need a dip belt - onto which you will add weight plates. Few gyms offer these, so we have listed a link below to the Grizzly brand Polypro Dip Belt - which you can order from Amazon dot com. You take this with you to the gym. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com.

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Tip

Place most of your body weight on the balls of your feet.

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