Tip for commercial gyms: do belt squats using foot plates/steps on the assisted dip/pull-up machine. Usually a good width for squatting. Can hold dip handles for stability. And allows for easy superset with chin-ups.
I use a pool noodle with a chain through it an carabiner for my setup. But I absolutely fell in love with it when I first tried it when Alex introduced it. I got the idea from fitness faq's DIY dip belt long time ago.
Well, this does force one to do the exercise with wider stance than one would like, but it certainly beats not having anything. Thanks for posting this Alex!
Just started fiddling with the move a few days ago and I think this one is definitely my preferred setup. Like you said in other vids you get more outta less compared to other methods for the movement, and the lack of spinal compression at my age is a godsend.
This setup is awesome Alex! I did make one out of wood for the reason that these blocks also take up a lot of space. But your blocks seem to be stackable, and you can use them for other exercises too, which is ingenious. I think making things work with what you have is the most valuable lesson here! Keep it up!
Homegym owner for 3 years, I can honestly say you can do anything from home, however if it takes you too long to set up you will NOT do it for long... BTW Mobility on point, alex! Do you do any work? The full ROM belt squat wrecks me
I switched to Belt Squat after an incipient herniated disc. Heavy barbell squat on ur back will ultimately compress your spine. Belt Squat is a much healthier way to train your quads. This exercise should b on every text book. I wish I had known before.
This is a lot cheaper, and the weight is coming straight down instead of at an angle. You can also use the plyo boxes for other exercises while taking up minimal space regardless.
Nicely done! Represent from Mtl! It sucks that most gyms don't have belt squat machines. They buy so much other machines and forget that which is arguably most important. Starting this trend would also be beneficial for gyms and they can prevent less incidences of injury in customers.
the awkward part for me is actually getting on the boxes one leg at a time with all the weight hanging off my body and also getting down after is awkward sometimes lol. just did them for the first time so got some things to figure out for next time.
Great video, on my end I use my Spud swing straps hooked on my lifting belt. Works great and just another use for these insane straps that can do so much. Cheers.
Hey Alex! First of all, I would like to thank you for the content on this channel. Regarding that, I would like to thank you for your tips on the OHP and on the concurrent periodization thing. I have to thank you because I bettered my OHP from 135lbs. to 315lbs. in a year. But regarding that, I have a question. Do I have the potential to hit a 500lbs. bench press? Do I even have the potential to hit an OHP somewhere in the 400s? I am only 20 yo. Thank you once again for the amazing content!
Bro 135 to 315 ohp in 1 year sheesh you are really gifted in ohp. I'm no where near your strength but if you're only 19 and what you're saying is legit then I'm pretty sure a 400 lb ohp is possible.
@@AlexLeonidas Can those plyo boxes handle a lot of weight like when doing box squats?Because Im planning to buy 2 plyo boxes like here and want to use them for both box squats and belt squats.
Is it normal for this to be harder than an actual belt squat machine? I tried doing these today in the gym, and i was surprised by how heavy a single 45lbs plate felt.
Hello Alex, I am a novice and only have a dumbbell whose max loading capacity is 30kg (~70-75lbs). I know how to train my upper body with it, but how can I effectively train my legs like that? Thanks a lot from Israel!
Hey Alpha, my belt and loading pin just arrived waiting for plyo boxes now. I can't do barbell squats due to my history of back injuries. Would you say this variation is enough for legs, glutes hypertrophy if I add more weight and high reps?
The exercise is genius, however there was a slight butt wink at the bottom of the squat. Be aware of not injuring the lower vertebrae by allowing spinal instability on the bottom portion.
hey alex could you talk about how to do concurrent with no bands or chains? im really interested in this style of training but dont have access to bands or chains (alao got ne recently so hyped to start it)
Just try varying things like grip variations (I.e. close grip presses, and varied chin up grips) and dead stop presses and movements like pin presses, box squats, deficit deadlift, rack pulls. Assuming you have a bar, some plates and hopefully a rack, no extra equipment needed. Good luck my man 🤜🏻🤛🏻
Hey Alex , what are your thoughts on dumbell only workout for hypertrophy and strength ? Can a person get as big and strong as possible without ever touching a barbell ? I'm asking beacuse i really loved the full body dumbell only workout that you did in one video
Depends how big your dumbells go 😂 Upper body, you can probably get as big and strong with dumbbells. Lower body, you are going to struggle, but you can get creative with single leg work and heavy dumbells I guess . Heavy dumbell bulgarian split squats are brutal and can build your lower body but balance will become the limiting factor.
My current method is setting up plates on a cheap stool in the middle. Get on to your plyo boxes, hook yourself to the loading pin, move the stool out the way and squat. I think it's easier than trying to get up whilst having weight rocking under you.
Alex I’ve been using this set up for some time now, can’t afford the actual machines but do you think the lever belt squat attachments for racks would be good enough?
Coach Alex what do you think about doing belt squats as a main movement but not going heavier than a set of 5? Would you develop muscle imbalances if you only did belt squats with no other squatting or posterior chain work?
Been looking for handles to do my belt squats. So I can buy loading pin handles and use them for handles? I’m just starting out and I would like handles doing this exercise . Thanks!
Alex, do you have a good method for heavy pulls at home - no rack no bar. I have a sandbag adjustable up to 225lbs, a few weights, kettlebells. I train mostly callisthenics on floor/rings
Alpha, how would you add bands to this? If you put the band around the pin, then around a band peg in front of you, would that change the angle in a bad way? Thanks in advance.
This gets in a lot of quad volume with a lower weight and no axial loading. Still back squat too, just do this to fatigue the quads at the end of your lower days
Hey alex! i am starting to get a little fat from bulking while running your novice program´and want to do a cut. Would you recommend for me to carry on with the program or is it a good idea to hop on to NE right now? My thought process is that i might get better recovery running NE. //Casper
@@AlexLeonidas i hope to see u do that one day !! also i consider myself to have average genetics do you think someone with average genetics could squat 500lbs naturally??
@@ricktunnissen3407 ive been training for a year and a month currently on 145kilos only have 80kilos left but it will probs take me years to get it natty
For someone running a calisthenics routine that wouldn't mind throwing in some weights here and there - would you recommend the belt squat over of the pistol squat as the main squat movement excercise?
One question: since not all my weight plates can fit on the barbell (some are kettle bells or made for little dumbbells) is it safe to combine barbell and belt squats? Does it count?
Alex, unrelated question to this video, but i just read your novice lp program page. You mentioned to do 3 or 5 sets but never 4. Do you explain the reasoning for that in any of your videos? Thx.
My problem here is I can Leg Press over 600lbs and the Loading Pins just aren't long enough. I'm probably going to have to get a machine shop to weld a hook onto a 2" axle bar.
Hey Alex, you seem to have a 'buttwink' at the end range of motion. Is it safe to experience flexion of the lower spine in this exercise since the load is not sitting on top of the spine but rather pulling down?
I think the setup would be better if you just hung the plates sideways without the loading pin. That way, you don't need to have your stance as wide, and will be able to go deeper without having a butt wink.
Been loading this close to 200 lbs and have been wearing gloves to hold the belt off of my groin because its digging in like a beetch. Anyone loading heavier weights and experiencing this? Looking for a comfort solution because its a great exercise
I experienced the same thing using a standard dip belt. I highly recommend getting a Spud belt: www.spud-inc-straps.com/belt-squat-belt.html It's kinda pricey, but it's so much more comfortable for doing belt squats and extremely durable. I'm up to 230lbs so far without any pain.
What the hell... this was just on my mind not even 10 minutes ago. Thanks Alex for coming in clutch as always.
People who lift seriously will recognize the genius of this setup 🔥
Safe and saves a lot of money to boot.. Thanks for an excellent video again...
Tip for commercial gyms: do belt squats using foot plates/steps on the assisted dip/pull-up machine. Usually a good width for squatting. Can hold dip handles for stability. And allows for easy superset with chin-ups.
Hands down one of the most creative lift i ever seen
I use a pool noodle with a chain through it an carabiner for my setup. But I absolutely fell in love with it when I first tried it when Alex introduced it.
I got the idea from fitness faq's DIY dip belt long time ago.
dang that sounds like a ghetto setup but actually legit.
Very interesting bro!
cant wait for the lower body video!
Lower body training about to get serious! Announcing some cool stuff soon.
This video looked very professional!
Well, this does force one to do the exercise with wider stance than one would like, but it certainly beats not having anything. Thanks for posting this Alex!
You could go without the loading pin and just use your dip belt through the handles of the plates - can get a closer stance that way
Get smaller-diameter plates! B)
I have this exact set up...so simple and effective. Keep up the great work!
Just started fiddling with the move a few days ago and I think this one is definitely my preferred setup. Like you said in other vids you get more outta less compared to other methods for the movement, and the lack of spinal compression at my age is a godsend.
How do you minimise the plates from swaying
This setup is awesome Alex! I did make one out of wood for the reason that these blocks also take up a lot of space.
But your blocks seem to be stackable, and you can use them for other exercises too, which is ingenious.
I think making things work with what you have is the most valuable lesson here! Keep it up!
Bought the same boxes from Amazon. Great quality. Although that stance is a bit wide I use a dip belt with the chain on it. Like Blaha does.
Which brand is this? Looking for good stools for this exercise right now
@@jpmediaproable Kmart sell a decent set :)
Homegym owner for 3 years, I can honestly say you can do anything from home, however if it takes you too long to set up you will NOT do it for long... BTW Mobility on point, alex! Do you do any work? The full ROM belt squat wrecks me
I switched to Belt Squat after an incipient herniated disc. Heavy barbell squat on ur back will ultimately compress your spine. Belt Squat is a much healthier way to train your quads. This exercise should b on every text book. I wish I had known before.
Thanks for the recommendation
I agree 🤓
Johnny Candito uses some kind of power rack attachment for belt squats in his videos. It doesn't require the plyo box's to use it.
This is a lot cheaper, and the weight is coming straight down instead of at an angle. You can also use the plyo boxes for other exercises while taking up minimal space regardless.
Nicely done! Represent from Mtl! It sucks that most gyms don't have belt squat machines. They buy so much other machines and forget that which is arguably most important. Starting this trend would also be beneficial for gyms and they can prevent less incidences of injury in customers.
Also especially if you have dip bars like you can keep forcing reps on volume days I did 175 lb for a 10x20. Man talk about mental toughness
Facts!!
How do you minimise the plates from swaying
I was looking for this method 2 days ago. Thanks for the video.
Where is all the equipment? You moving? Or just making space for the reverse hyper?
Huge fan of the channel
Just reorganized some stuff, less distracting for videos like this too. That said the reverse hyper is foldable so space won't be an issue!
Thanks a lot Alex for this diy set up video! Cant wait to try it out!
the awkward part for me is actually getting on the boxes one leg at a time with all the weight hanging off my body and also getting down after is awkward sometimes lol. just did them for the first time so got some things to figure out for next time.
Have you tried doing it on a landmine?
You can set up the weight between the boxes, get onto the boxes, and then clip in to the loading pin.
Up next: calf training at home! I need 15 inches
Pause
Those plyo boxes are also pretty stable guys, found one on Amazon with rubber feet and rubber seats
Yeah they can handle some serious weights
Thats exactly what i was looking for Yesterday. Damn i love you Brother♥️ thx
Man i love you, my dream of home belt squat is here
Great vid Alex, very creative setup!
Great video, on my end I use my Spud swing straps hooked on my lifting belt. Works great and just another use for these insane straps that can do so much. Cheers.
It looks great, but I wonder how difficult it would be to get into position when you start loading up with a lot of weight 😊
Excellent video man! Thanks for the tips, greatly appreciated.
Thanks Alex that’s awesome 👏🏻
What do you mean by "rotating your sacrum" makes it a restorative exercise? Are you talking about fixing anterior pelvic tilt?
Yes man, he has an old video talking about fixing apt with belt squats, I haven't tried it, but definitely will do
Hey Alex!
First of all, I would like to thank you for the content on this channel. Regarding that, I would like to thank you for your tips on the OHP and on the concurrent periodization thing. I have to thank you because I bettered my OHP from 135lbs. to 315lbs. in a year. But regarding that, I have a question.
Do I have the potential to hit a 500lbs. bench press? Do I even have the potential to hit an OHP somewhere in the 400s? I am only 20 yo.
Thank you once again for the amazing content!
Bro 135 to 315 ohp in 1 year sheesh you are really gifted in ohp. I'm no where near your strength but if you're only 19 and what you're saying is legit then I'm pretty sure a 400 lb ohp is possible.
*20
I've always wanted to do them, but I don't have plyo boxes, and I don't think that chairs are safe enough.
Wouldn't recommend this on chairs! You can probably do this off aerobic steps or in the dip station if it's wide and tall enough.
@@AlexLeonidas Can those plyo boxes handle a lot of weight like when doing box squats?Because Im planning to buy 2 plyo boxes like here and want to use them for both box squats and belt squats.
@@gustavoa3342 i do that one in the video and it works pretty good
Is it normal for this to be harder than an actual belt squat machine? I tried doing these today in the gym, and i was surprised by how heavy a single 45lbs plate felt.
Hello Alex, I am a novice and only have a dumbbell whose max loading capacity is 30kg (~70-75lbs). I know how to train my upper body with it, but how can I effectively train my legs like that? Thanks a lot from Israel!
Any advantage of the BOS belt squat machine compared to this? Seems like you have an idea range of motion and alignment with this.
Wow thanks for this, excellent set up
That belt changes the game, you can do weighted pushups, pullups, chinups, squats, row. Really no point of a gym no more
Hey Alpha, my belt and loading pin just arrived waiting for plyo boxes now. I can't do barbell squats due to my history of back injuries. Would you say this variation is enough for legs, glutes hypertrophy if I add more weight and high reps?
I do Belt Squats and Zercher Squats for Quads and RDL for Hamstrings
Awesome, never thought of doing this. Thank you man!
The exercise is genius, however there was a slight butt wink at the bottom of the squat. Be aware of not injuring the lower vertebrae by allowing spinal instability on the bottom portion.
What a legend, thanks bro
Well done! I am buying the loading pins and boxes now.
hey alex could you talk about how to do concurrent with no bands or chains? im really interested in this style of training but dont have access to bands or chains (alao got ne recently so hyped to start it)
Just try varying things like grip variations (I.e. close grip presses, and varied chin up grips) and dead stop presses and movements like pin presses, box squats, deficit deadlift, rack pulls. Assuming you have a bar, some plates and hopefully a rack, no extra equipment needed. Good luck my man 🤜🏻🤛🏻
Honestly the iron mind super squat belt is awesome
I like the bells of steel one the best personally. Super comfortable.
My man!!! 🙏🏼❤️
What kind of belt are you using. I have never seen it before. The straps reach your belly button.
I have the same question.
Saw something similar in the book old school strength training secrets bible by Dave Yarnell
Excellent video
Absolute genius, thank you
Where did you get the two red steps? What is the height of the steps? Thanks
Problem is stance width, kinda can't go narrow
And so the exercise seems to be much more for glute and not quad!
Hey Alex , what are your thoughts on dumbell only workout for hypertrophy and strength ?
Can a person get as big and strong as possible without ever touching a barbell ?
I'm asking beacuse i really loved the full body dumbell only workout that you did in one video
Depends how big your dumbells go 😂
Upper body, you can probably get as big and strong with dumbbells. Lower body, you are going to struggle, but you can get creative with single leg work and heavy dumbells I guess . Heavy dumbell bulgarian split squats are brutal and can build your lower body but balance will become the limiting factor.
Why would you choose belt squats over back squats?
Just to have the option for assistance with the dip bars and better stimulus to fatigue ratio?
I asked too soon. Watched the rest, it also removes axial loading and need for core stability👍 right on. Solid variation
@M B true🤙
My current method is setting up plates on a cheap stool in the middle. Get on to your plyo boxes, hook yourself to the loading pin, move the stool out the way and squat.
I think it's easier than trying to get up whilst having weight rocking under you.
How do you minimise the plates from swaying
Alex I’ve been using this set up for some time now, can’t afford the actual machines but do you think the lever belt squat attachments for racks would be good enough?
Coach Alex what do you think about doing belt squats as a main movement but not going heavier than a set of 5? Would you develop muscle imbalances if you only did belt squats with no other squatting or posterior chain work?
Why would you choose no other squatting or posterior chain work?
Been looking for handles to do my belt squats. So I can buy loading pin handles and use them for handles? I’m just starting out and I would like handles doing this exercise . Thanks!
Tq for this tips...dude❤️
Genius man!
Where did you get that loading pin and stools?
I invested in a Hip Belt Squat Attachment from Coachulla Iron.
Alex, do you have a good method for heavy pulls at home - no rack no bar. I have a sandbag adjustable up to 225lbs, a few weights, kettlebells. I train mostly callisthenics on floor/rings
Do heavy Ring Pullups and Rows
Alpha, how would you add bands to this? If you put the band around the pin, then around a band peg in front of you, would that change the angle in a bad way? Thanks in advance.
Loop a band through a plate directly underneath you then attach it through the chain from your dip belt
Looks good and all but why not just backsquat?
This gets in a lot of quad volume with a lower weight and no axial loading. Still back squat too, just do this to fatigue the quads at the end of your lower days
With zercher squat does the pain in arms eventually go?
I did it once almost my usual high bar squat weight
Yea bit stepping up with a lot of weight may be hard for me and probably Aly dangerous. I have a bad knee.
I might have to try that 🤔
Alex, where can i get that exact dip belt without chains that you have in this videi?
😭😭😭 muchas gracias Alex !!
The setup requires a wide stance, does this still transfer in strength increases for my back squat when I Squat with a much closer stance?
Never clicked on a video so fast
Hey alex! i am starting to get a little fat from bulking while running your novice program´and want to do a cut. Would you recommend for me to carry on with the program or is it a good idea to hop on to NE right now? My thought process is that i might get better recovery running NE. //Casper
I really wanna see what Alex can squat and do with his legs. We already know his lower body is about to blow up
Do you guys reckon this will work with the ironmaster super bench dip attachment?
Hey Alex do you think your capable of a 500lbs squat if u trained lower body consistently
Unquestionably yes, even higher imho
@@AlexLeonidas i hope to see u do that one day !! also i consider myself to have average genetics do you think someone with average genetics could squat 500lbs naturally??
@@abdulbutt9525 Why don't you put in the work and find out, go for it😜 To answer your question though, yeah probably
@@ricktunnissen3407 ive been training for a year and a month currently on 145kilos only have 80kilos left but it will probs take me years to get it natty
For someone running a calisthenics routine that wouldn't mind throwing in some weights here and there - would you recommend the belt squat over of the pistol squat as the main squat movement excercise?
Can load up more weight on the belt squat however the pistol squat is great for proprioception
Thanks Alex
One question: since not all my weight plates can fit on the barbell (some are kettle bells or made for little dumbbells) is it safe to combine barbell and belt squats? Does it count?
Alex, unrelated question to this video, but i just read your novice lp program page. You mentioned to do 3 or 5 sets but never 4. Do you explain the reasoning for that in any of your videos? Thx.
My problem here is I can Leg Press over 600lbs and the Loading Pins just aren't long enough.
I'm probably going to have to get a machine shop to weld a hook onto a 2" axle bar.
Hey Alex, you seem to have a 'buttwink' at the end range of motion. Is it safe to experience flexion of the lower spine in this exercise since the load is not sitting on top of the spine but rather pulling down?
Yeah it's rotating your sacrum which actually corrects a posterior pelvic tilt. I wouldn't worry about the butt wink too much.
Would this still work for taller lifter (6 ft and above)
Great video.
Hello any ideas where to get similar boxes for cheap ?
This one is cheap amzn.to/44A1d5w
@@AlexLeonidas oh thanks i was not notified you answered !
Hey man I’m a big fan and I have a argument to settle do you think Henry cavil is natty
BRILLIANT!!!
Where did you get those plyo boxes??
Amazon
On Amazon. But they are not cheap. Check on eBay. The same product half price. From china of course.
Great video
Does the dip belt aggravate your thighs or groin area when you squat?
Where did you buy the plyoboxes from
Hey Alex, what shoes are you wearing in the video?
Got them as a gift so don't know the exact model but they're Adidas shoes (more minimalist).
I think the setup would be better if you just hung the plates sideways without the loading pin. That way, you don't need to have your stance as wide, and will be able to go deeper without having a butt wink.
I tried this with chains connected to my tri grip plates and it works well, thanks!
Question, my dip belt is only rated for 80 kgs but I want to do belt squats at much higher weights than that. What do you recommend?
do one leg, bulgerian split squat style belt squat
Here i bought a squatmax md for over a thousand dollars to do these, I feel dumb.
Wooo Plyo boxes or platforms actually cost quite a bit :O
Hey bro where u get them boxes from
What kind of belt you are using?
Been loading this close to 200 lbs and have been wearing gloves to hold the belt off of my groin because its digging in like a beetch. Anyone loading heavier weights and experiencing this? Looking for a comfort solution because its a great exercise
I think you just need a different belt man
I experienced the same thing using a standard dip belt. I highly recommend getting a Spud belt: www.spud-inc-straps.com/belt-squat-belt.html It's kinda pricey, but it's so much more comfortable for doing belt squats and extremely durable. I'm up to 230lbs so far without any pain.
@@Jeremy-mc8ee I have a spud dipping belt. I wonder if that would be good enough for this excercise
@julian_arness1320
I'm carpet layer and I used carpet as padding
Do you have any foam for cushioning?
Thanks boss!
What style belt is he using ?
Where do you get the loading pin?
Rogue Fitness for the shorter one
Rogue sells them