In the last few years, The belt squat workout has gained more and more popularity among fitness enthusiasts and athletes of different disciplines; This exercise, which involves the legs and glutes, has proven to be an effective alternative to traditional squats with a barbell and free weights.
In this article we will explore the fundamental aspects of the nice squat, its benefits and how to include it in your workout routine.
Index
What is the belt squat?
The belt squat is a exercise that allows you to train your legs in isolation, without having to bear a load on the shoulders as in the traditional squat; the main equipment needed to perform this exercise is a belt, precisely called belt, which is hooked to a special machine or to a support.
Once the belt is worn, the weight is attached to it via chains or cables and the athlete can, at this point, perform the squats maintaining an upright posture and making the leg muscles work intensively.
Muscles involved
The focus of this exercise is the legs; The main muscles involved are:
- buttocks, if your feet are away from the hub of the belt's machinery
- quadricepsif your feet are lower on the machine platform
- inner thigh, if the feet are more apart.
Performing belt squats
- Place two heavy boxes in a V shape in front of a power rack
- Place another box in the centre, which will serve as a support point for the load that will be used
- Now use the lifting belt and load the belt with weight plates or kettlebells
- Place the load on top of the central box
- Place your feet on the platform
- Grasp the two power rack posts with your hands
- Perform the belt squat, lowering your thighs deeply and slowly
- On exhaling air, rise in a slightly more dynamic and explosive way.
Benefits
This exercise offers several benefits:
- leg muscles isolation: it is possible to isolate the leg muscles without overloading the spine; in traditional squats, the weight is placed on the shoulders, maintaining considerable pressure on the back and spine, but with the belt squat, the weight is distributed more evenly over the hip area, reducing the load on the spine and allowing for greater confidence
- wider range of motion: Traditional squats focus on vertical movement, but the belt squat, on the other hand, also allows you to perform lateral movements, diagonally or forwards. This allows you to engage different muscles and work on specific angles, helping to improve force and leg stability
- customizable exercise: This exercise is highly customizable as the amount of weight can be easily changed; this allows athletes to progress gradually and to adapt training to their abilities
- rehabilitation tool: the belt squat can be used as a rehabilitation and prevention tool injuries; Thanks to its ability to reduce the impact on the back, this exercise is excellent for those who have problems in this part of the body or want to strengthen the lower limbs.
Belt squat workout
To include the belt squat in your workout routine, it is always advisable to consult a personal trainer or fitness expert to make sure you are performing the exercise correctly and get the maximum benefits.
It's always a good idea to warm up before starting this exercise and listen to your body throughout the workout, making sure you follow the correct technique to avoid injury.