Hip Belt Squats

Hip Belt Squats

by Michael
(Ohio)

A couple of weeks ago you recommended hip belt squats as an alternative to back squats. What is the correct way perform the exercise? I've seen videos on the internet of hip belt squatters who hold on to the power rack and others who don't.

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Hip Belt Squats

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Feb 02, 2010
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Thank You Michael
by: Josh -- Author WLC Program

No problem Michael...

Any time you have a question or need help please let me know.

Let me know how you like the hip belt squats too. They are on of my favorite exercises.

Feb 02, 2010
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Hip Belt Squats
by: Michael Smakula

Thanks, Josh for your prompt and thorough response. That covers all of the questions that I had.

Feb 02, 2010
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Hip Belt Squats Can Be Done a Few Different Ways
by: Josh -- Author WLC Program

Michael,

There are several different ways to do hip belt squats.

First, you need a good hip belt. I highly recommend the hip belt made by Ironmind. I use it for Hip Belt Calf Raises, for adding weight to Pull Ups and Dips, and for doing Squats.

All the pressure is taken off your lower back when using the hip belt. That's why I highly recommend the hip belt... simply because it allows you to work your legs even harder without the added stress to your lower back.

Got your hip belt? Now here's how you can use it for different versions of hip belt squats.

1. Place a dumbbell on a bench. Strap onto one end of the dumbbell handle with the front strap and strap the other one onto the other end of the handle. The dumbbell will be horizontal and strengthens your hip movement out of the bottom position of the squat. You can go deep on these too because the dumbbell is in a higher position. No need to elevate with a platform. And no need to hold onto anything. This is one of my favorite versions.

2. Use a full sized barbell. This version is tricky because you have to get the straps placed even so the bar doesn't tip to one side. And you need more room to do this exercise due to the length of the bar. I never use this version. I do not like it.

3. Use a weight plate and elevate each leg by standing on a platfrom with each leg so that the weight hangs down between the platforms. This allows you to go deep. I like this version but it's riskier getting up onto the platforms. I hardly ever use this version. No need to hold onto anything either.

4. Use a triceps bar and load the bar with 10's or 25's so you can get deeper without using a platform. Strap one strap to the front of the bar and the other to the other end of the bar. The columns of the bar keep the straps from moving on you. You should hold onto the power rack from both sides. You can really use heavy weights with this exercise too. I recommend this version and version #1 above.

Hope this helps you Michael. Just respond below if you have any questions or need any clarification.

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Feb 02, 2010
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Submitted by: Josh -- Author WLC Program

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Michael, There are several different ways to do hip belt squats. First, you need a good hip belt. I highly recommend the hip belt made by Ironmind. I use it for Hip Belt Calf Raises, for adding weight to Pull Ups and Dips, and for doing Squats. All the pressure is taken off your lower back when using the hip belt. That's why I highly recommend the hip belt... simply because it allows you to work your legs even harder without the added stress to your lower back. Got your hip belt? Now here's how you can use it for different versions of hip belt squats. 1. Place a dumbbell on a bench. Strap onto one end of the dumbbell handle with the front strap and strap the other one onto the other end of the handle. The dumbbell will be horizontal and strengthens your hip movement out of the bottom position of the squat. You can go deep on these too because the dumbbell is in a higher position. No need to elevate with a platform. And no need to hold onto anything. This is one of my favorite versions. 2. Use a full sized barbell. This version is tricky because you have to get the straps placed even so the bar doesn't tip to one side. And you need more room to do this exercise due to the length of the bar. I never use this version. I do not like it. 3. Use a weight plate and elevate each leg by standing on a platfrom with each leg so that the weight hangs down between the platforms. This allows you to go deep. I like this version but it's riskier getting up onto the platforms. I hardly ever use this version. No need to hold onto anything either. 4. Use a <a href="http://www.weight-lifting-complete.com/triceps-bar" target="_blank">triceps bar</a> and load the bar with 10's or 25's so you can get deeper without using a platform. Strap one strap to the front of the bar and the other to the other end of the bar. The columns of the bar keep the straps from moving on you. You should hold onto the power rack from both sides. You can really use heavy weights with this exercise too. I recommend this version and version #1 above. Hope this helps you Michael. Just respond below if you have any questions or need any clarification.

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