2015; 23: 101-108. if you do squat mornings, make sure to not do that. by OCG » Sat Jan 06, 2018 9:51 pm, Post Max Aita included a FSQ focused cycle in a JTS Squat strength book. The belt squat. The higher gluteus maximus activation patterns found by Evans et. Has anyone else tried this? They suggested that “…if using the machine belt squat as a replacement for back squat in a training program, it may be beneficial to supplement with additional exercises focused on gluteus maximus activation.”. Broad stimulus elicits broad response. All belt squats utilize a belt to place the load on the hips, effectively circumventing the … Why does the belt squat deserve a place among its more famous peers? By using our Services or clicking I agree, you agree to our use of cookies. Good read. Both typically fill more general/hypertrophy slots though so either would be a fine choice. I have the option between belt squats and leg presses today. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology. And there is some discussion that, because of the reduced activation of the lower back, the belt squat is easier to recover from, and therefore, more frequent bouts of training can be completed without overtraining. It’s similar to the one Alan Thrall always showcases) feels like it’s pulling me toward it all the time and I was pretty much forced to squat upright, not that that’s bad. if you recover fine from these then you can add more belt suqats, belt squats are usefuli as a hypertrophy exercise for sets of 8-15. its hard to load hip belt squats with lots of weight unless you have a machine for it. But the range of exercises that fall under the category of this movement is huge. In “Comparison of muscle activation of hip belt squat and barbell back squat techniques”, Gulick et. by michael » Sat Jan 06, 2018 9:15 pm, Post Pause only briefly (1-2 seconds) between reps on sets 1-4. There is no ‘best squat’. I like leg press a lot. Do the Hip-Belt Squat workout once or twice a week on nonconsecutive days, depending on energy, endurance, and sanity. Not saying that the leg press is bad, but it’s a bit too specific. Difference between back squats and hip belt squats, 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Powerlifting Workouts - Training Journals, Post Your Pictures and Introduce Yourself. So I've been watching some videos of Juggernaut Training Systems where Max Aita and Chad Wesley Smith talk of back vs leg strength in the squat and how they like to use hip belt squats to fix it (i.e get in some additional quad specific work that doesn't load the back and bring the legs up). Also known as the ‘hip belt squat’, the belt squat is a squat variation where the load anchored to the waist (via a belt) rather than on the back, in the front rack, overhead etc. An unofficial, unaffiliated subreddit for discussion about the Jordan Feigenbaum Show. by mbasic » Sat Jan 06, 2018 7:22 pm, Post The did however find a “higher hip abductor to adductor ratio” in the belt squat, meaning the abductors were more active, and the the “…back squat has slightly higher hamstring recruitment.”. Oly lifting is done on other days but will take a bit of a back seat relative to strength gains for 1-2 months. Oh yes absolutely, on the snatch I can improve a bit more on my technique but on the clean I'm at my very limit. See how this helps your competition squat. New comments cannot be posted and votes cannot be cast, More posts from the weightlifting community. Yes. Belt squat is slightly more specific to squatting. In “Comparison of muscle activation of hip belt squat and barbell back squat techniques”, Gulick et. The Hip Belt Squat done on a platform is a proud addition to our modest library of effective squat substitutes.It’s a movement that mimics the back squat while reducing the stress on the lower back. Cookies help us deliver our Services. The wiki has useful links on how to learn the lifts besides the sport so it's a good idea to read it before posting questions. this exercise is a mind muscle connection exercise - feel the quads working and don't bounce or cheat out of the bottom position or allow the butt to come up. As the squat has emerged from the shrouded worlds of powerlifting and strength and conditioning and entered the mainstream, one variation has been left in the shadows. by Cody » Sat Jan 06, 2018 7:00 pm, Post I was thinking of doing the Texas method for squats (1 volume BS day, 1 max BS day, 1 medium FS day) and then add in 5-6 sets of 10-12 belt squats at the end of those sessions to give the legs some more work. by michael » Sat Jan 06, 2018 8:18 pm, Post Gulick D, Fagnani J, Gulick C. Comparison of muscle activation of hip belt squat and barbell back squat techniques. All the tell tale signs of weak quads relative to a strong back are present in my heavier squats. For example, the individual who turns a back/front squat into a glorified ‘good morning’ because of either a weakness in their knee extensors (quadriceps) or an impairment in the ability of their back extensors to maintain an upright torso. tbh depends on how fast you recover. so will a hip belt squat be useless if you hope to add mass to your glutes? Texas method sounds a lot like what we did for LSUS program. Isokinet Exerc Sci.