How to do a belt squat + video

Belt Squat: Step -by -step guidelines and benefits and videos

https://www.youtube.com/watch?v=l_txvyczwcm

Training in the gym is the second time after safety. After all, if you hurt yourself, you have a risk of sitting for a few weeks, watching all progress goes down to the drain.

So when you actually find exercise combination Safety with muscle construction is worth integrating with exercise routines.

The exercise we are talking about? Belt squat.

The belt squat gives you all the positive positive positives of the barbell squat and eliminates the tension. Also, they do very effective exercise. And in this guide we share how and why you should try them.

Belt squat, explained

Think of the belt squat as the weighted variation of the traditional squat. The additional weight attached to the belt increases the difficulty of exercise and maximizes the profits of the process. If you want to improve the downstream strength and There are few exercises that are provided as stable as balance and belt squats.

Like the squat, the belt squat is aimed at several major muscle groups, including the following:

posterior
Hamstring
quad
calf
Hip flexion
Core muscles

However, unlike traditional road squats, belt squats require equipment. To do this exercise properly, you will need a belt and weight (or belt squat machine).

Many benefits of belt squat

In that sense, additional settings and efforts are worth it. The belt squat is a phenomenal exercise for all athletes and gym participants, whether amateur or fitness fanatics.

Specifically, the belt squat is known:

Build a lower body strength -When the belt squat, the muscles are accumulated quickly on the legs. This muscle growth can help you better perform in sports and activities that emphasize lower bodys such as running, hockey and swimming, as well as other exercises in the gym. The Belt Squat strengthens the ankle and knee joints to keep the injuries so that they are not tense.
Promotion of stability -All squat exercises participate in additives. This small muscles of the internal thighs contribute to stability and mobility, helping to maintain balance when walking or standing.
Spine protection -The belt squat is especially beneficial to people with mobility problems or chronic low back pain. Unlike the Babel Squat, which places all the weight on the back, the belt squat loads the weight on the butt. This batch reduces the risk of spinal damage.
Increasing flexibility -If you run properly, the belt squat can help keep your muscles with rimber. Each time you pass the entire motion range, your legs and hips are extended to improve overall flexibility.

How do you do a belt squat?

There are two ways to run a belt squat. You can do what you want as long as you have the right equipment in the gym.

The first method includes a special belt that allows you to weigh your weight. The second option uses a belt squat machine with a built -in belt and a weight system for pulley.

No matter what you choose, do a belt squat set along the same steps.

Step 1: Select weight -The first, you will decide how much you want to lift. We recommend that we start with a light plate before going to your way.
Step 2: wear a belt -The next, the belt will be tied around the body and hugged around the waist.
Step 3: squat and sit down -When the weighted belt is ready, straighten the torso and bend the knees. Keep your thighs down until parallel to the land.
Step 4: straighten your legs straight -In order to stand up, drive the heel to the floor and straighten your legs. Repeat as needed.

Useful tips for beginners

If you are using a belt squat for the first time, exercise can be a threat. This tip helps to conquer fear.

Practice with light weight -It feels easy, but perform the first belt squat of 5 or 10 pounds. It is more important to learn the appropriate form than to lift heavy loads. If you are comfortable, you can increase your weight.
Start as a small number -The belt squat is relatively intense, so take it easily. 5-10 repetitive sets are enough at first.
Squatting low on the ground -It’s the biggest profit when you squat as much as possible. If possible, lower the seats to the ground and bring your butt and thighs together.

General mistake to avoid

Regardless of the experience level, you may have a bad habit when you make a belt squat. Don’t worry. It occurs.

The important part is to recognize and modify these habits. The following is a mistake to find.

Inappropriate the belt

The first timer sometimes wears a belt too high or too low. Unfortunately, inappropriate placements can lead to a back injury and cancel one of the most important benefits of the belt squat.

Before starting, make sure the bottom of the belt is firmly fixed to the top of the hips. This positioning is evenly distributed and safe.

Leaning forward

In general, hinges on the hips when bending your knees (when you pick up your shoes or tie your shoes). But when you do a belt squat, it’s important to put your torso straight.

To get the optimal results, keep the vertical torso and involved core throughout the squat.

Dash through exercise

As always, we win a slow and steady race. You may want to burn the belt squat set because of the added weight, but take time to exaggerate the movement moving up and down.

Moving control reduces the risk of injuries and enjoys the maximum advantage of exercise.

Chuze Fitness: Ultimate environment for belt squat

If you haven’t tried a belt squat, it’s a perfect time to add it to your daily life. The belt squat helps to quickly build a quick body strength and improve balance and posture.

The belt squat requires special equipment, so you need to visit the right facility. Luckily, Chuze Fitness is with all the tools you need to deal with the proper belt squat and other exercises you want to deal with.

Start your membership today!

Source:

Cleveland Clinic. The correct way to squat is as follows:. https://health.Clevelandclinic.org/proper-squat

National Biotechnology Information Center. Anatomy, bone pelvic and lower limbs: thighs are used. https://www.ncbi.nlm.nih.gov/books/nbk534842/

examine :

ANI is the vice president of Fitness of Chuze Fitness and supervises the group fitness and team training departments. She has been a career for more than 25 years in club management, personal education, group movement and instructor training. ANI lives with her husband and son in San Diego, California, and loves hot yoga, snowboarding and all health.

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