Hip Belt Squat: Builds Legs, Saves Spines
No squat rack? Can’t squat with a barbell on your back? Build your legs with the hip belt squat. Here are seven ways to do it.
7 Ways To Do The Hip Belt Squat
Training legs with heavy barbells and plate-loaded machines can take a toll. Those who suffer from back pain can struggle with repeated compression and shear forces through the spine. And those who lack upper-body mobility can struggle with a bar on their back.
That’s usually where hip belt squats come in, but they feel awkward for a lot of lifters. Don’t worry, though; the right variation can help you build bigger and stronger legs while unloading your spine.
I’ve worked with pro rugby teams that have solely used hip belt squats as their main lower-body lift. The purpose was to manage unnecessary back stress outside their daily spine-crunching tackles.
The traditional way to perform hip belt squats is with a purpose-built machine or a low cable. No access to that equipment? No problem. Here are six unconventional ways to hip belt squat:
1. The Olympic Plate Variation
Let’s start with some more obvious alternatives. You’ll need a couple of benches or boxes and a standard dip belt. The key is to have the box as low as possible so it’s not too awkward to get on.
It’s also useful to have the belt chain as long as you can get it. This will keep the weight as far from your fun parts as possible while allowing the weight to stay close to the floor as you hit full depth. That way, if you bail out at the bottom of your squat, it’ll please the gym safety police.
Because of how the plates are hanging, you can afford to use a narrower stance. However, these are arguably the hardest to get in and out of because the plates can’t rest on the floor like the other options.
2. The Kettlebell Variation
Kettlebells are easy to sit upright on the floor, so just link your chain through and get going. The downside will be the amount of kettlebell weight available to you.
For beginners, though, kettlebells are a great place to start. There’s also a nice feel to them. They allow good depth, making them a valuable booty-building exercise.
3. The T-Bell Variation
A loadable kettlebell, also known as a T-Bell, can be a good solution if you need to stack the weight up. It will often allow you to use 225 pounds or more.
A higher step will be needed to compensate for the height of the handle, and you’ll also want to use a longer chain so the plates don’t hit your inner thighs. However, if you like belt squatting with more of a sumo stance and need to go heavy, these are a great option.
This variation and the previous ones all cause a little
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