Nothing Special   »   [go: up one dir, main page]
Scribd Logo
Upload

Welcome to Scribd!

  • 184 views

    Belt Squat

    Uploaded by

    Raul Terry Lauto
    This document provides instructions for performing belt squat exercises. It describes using belt squats as a warm-up with 3-4 sets of 60 steps. For the main workout, it recommends 5 sets - 3 warm-up sets of decreasing reps, 1 heavy set to failure at 8 reps, and 1 high rep set of 40-100 reps. It also provides recommended rest periods between sets of 2-3 minutes for beginners decreasing to 30 seconds for advanced lifters. Notes include calculating weight changes between sets and performing the workout 1-2 times per week. Additional variations described are belt squats with walking, adding resistance bands, and "marching" with a weighted dip belt for timed sets.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Belt Squat

    Uploaded by

    Raul Terry Lauto
    184 views2 pages
    This document provides instructions for performing belt squat exercises. It describes using belt squats as a warm-up with 3-4 sets of 60 steps. For the main workout, it recommends 5 sets - 3 warm-up sets of decreasing reps, 1 heavy set to failure at 8 reps, and 1 high rep set of 40-100 reps. It also provides recommended rest periods between sets of 2-3 minutes for beginners decreasing to 30 seconds for advanced lifters. Notes include calculating weight changes between sets and performing the workout 1-2 times per week. Additional variations described are belt squats with walking, adding resistance bands, and "marching" with a weighted dip belt for timed sets.

    Original Title

    Belt Squat.docx

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document provides instructions for performing belt squat exercises. It describes using belt squats as a warm-up with 3-4 sets of 60 steps. For the main workout, it recommends 5 sets - 3 warm-up sets of decreasing reps, 1 heavy set to failure at 8 reps, and 1 high rep set of 40-100 reps. It also provides recommended rest periods between sets of 2-3 minutes for beginners decreasing to 30 seconds for advanced lifters. Notes include calculating weight changes between sets and performing the workout 1-2 times per week. Additional variations described are belt squats with walking, adding resistance bands, and "marching" with a weighted dip belt for timed sets.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    184 views2 pages

    Belt Squat

    Uploaded by

    Raul Terry Lauto
    This document provides instructions for performing belt squat exercises. It describes using belt squats as a warm-up with 3-4 sets of 60 steps. For the main workout, it recommends 5 sets - 3 warm-up sets of decreasing reps, 1 heavy set to failure at 8 reps, and 1 high rep set of 40-100 reps. It also provides recommended rest periods between sets of 2-3 minutes for beginners decreasing to 30 seconds for advanced lifters. Notes include calculating weight changes between sets and performing the workout 1-2 times per week. Additional variations described are belt squats with walking, adding resistance bands, and "marching" with a weighted dip belt for timed sets.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    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):

     Level 1: 2-1/2 to 3 minutes


     Level 2: 2 to 2-1/2 minutes
     Level 3: 1 to 1-1/2 minutes
     Level 4: 45 to 60 seconds
     Level 5: 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:

    You might also like