Belt Squat.docx

Belt Squat For a warm-up, 3-4 sets of 60 steps is good

The Hip-Belt Squat Workout Here's an example of a typical belt squat routine for developing strength, power, muscles, and cardiovascular density:     

Set 1: Warm up set, 20 reps. Set 2: Warm up set, 15 reps. Set 3: Warm up set, 10 reps. Set 4: HEAVY set, 8 reps to positive failure! Set 5: HIGH REP set, 40-100 reps. Descending Levels of Rest-Pauses Between Each Set (in other words, if you're just starting out on this program, you're probably a level 1 and as such, will need between 2 1/2 to 3 minutes of rest between each set):

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Level 1: Level 2: Level 3: Level 4: Level 5:

2-1/2 to 3 minutes 2 to 2-1/2 minutes 1 to 1-1/2 minutes 45 to 60 seconds 30 seconds

Stay at each level approximately one to two weeks before progressing to the next level. Notes 1. Calculate the amount of weight to be used when moving from one set to the next (either up or down) to meet the listed "rep factor." 2. Do the Hip-Belt Squat workout once or twice a week on nonconsecutive days, depending on energy, endurance, and sanity. 3. Pause only briefly (1-2 seconds) between reps on sets 1-4. On set 5, you may have to take definite pauses of 5-10 seconds between the later repetitions in the set. That should do it. I think I've given you all the info you need to start doing this great movement, and I really hope you'll give Hip Belt Squats a go in your leg training workouts and reap the benefits of this "anabolic" equalizer. Stay flexed!

BELT SQUAT WALKING HOW TO EXECUTE THE MOVEMENT Stand in a wider than shoulder width stance with the belt placed around the hips and lower back. Start to walk forward then backward pushing from the sides of your feet keeping the stance wide. This is a great exercise to both warm up with or to use as an end of workout conditioning exercise.*Throw in some upper body shadow boxing or overhead kettlebell presses to add variety to the exercise. Sets (1-3) Reps (5 minutes per set) Weight on the Belt Squat-Start with 90lbs at the beginning. The aim is to have at least your body weight on the machine while performing each exercise!

HOW TO EXECUTE THE MOVEMENT Stand in a wider than shoulder width stance with the belt placed around the hips and lower back. Then Choke 2 Westside Barbell mini bands onto the belt squat frame making sure to place them wider than the body. While holding the bands in each hand in a upper body fighting stance start to walk forward and backward pushing from the sides of your feet always keeping the stance wide while simultaneously throwing punches and elbows and ALWAYS keeping the hands up at head height. Sets (1-3) Reps (5 minutes per set) Weight on the Belt Squat-Start with 90lbs at the beginning. The aim is to have at least your body weight on the machine while performing each exercise!

“Belt Squat” Marching I don’t have a Belt Squat machine (and most gyms won’t), so this is one way I do this awesome exercise. Attach a dip belt to a weight somehow and just start marching. Timed sets (1-3 minutes) work well.

Warm-UP Belt Squat Marching 3-4 minutes Four sets for max reps against a 4-minute running clock, complete: