Does anyone have any experience and best practices for rigging home belt squats at home?
Belt Squats
I have a few buck to spare. I heard a lot of good things about the belt squat machine. Well, I cannot afford a machine - butt I can afford the belt. Had anyone do belt squat that way (hang weight under the belt and squat on chairs)? Is it worth the time and effort? And how heavy you usually go...
www.strongfirst.com
Thanks Hung for reference my post on this. It provides more informatiaon on them.
Belt Squat are a staple movement in my training,
The items you need are listed.
Did you just stack plates and stand on it using a dip belt?
Standing On Plates
They can be perform that way. However, I not an advocate of that approach.
It is not a good idea.
1) Not Enough Height
You are not going to be able to obtain enough height by standingn on plates unless you stack them to the moon.
2) Metal Plate
Stacking metal plates on top of each other produces a sliper enviroment.\
Stacking bumer plates is a little better but not that much.
3) Spud Belt Sqiat Best
Performimg them, with a Dip Belt is uncomfortable; the Dip Belt cuts into you.
The Spud Belt Squat Belt rides well on your lower back and is more comfortable
Did you use a landmine post?
No
LandMine Belt Squats have a different feel and elicit a slightly different trainng effect.
LandMine Belt Squat tend to pull you forward.
With that said, give them a try and see how they work for you.
Power Rack Belt Squats
I perform, Power Rack Belt Squats.
I had a Powerlfing buddy make me what look like Skies that attach to my Rack Pins.
That allows me to position myself up about two feet up from the Loading Pin Weight.
I can addust the width of the Skies to Squat Wide, Medium or Narrow.
I can adjust the Rack Pins at different height.
Doing so, allows me to perform a Incline Belt Squat (shifting the loading more to the posterior chain) or Decline Belt Squat (placing more of the loading on the Quads).
I was hoping to just jury rig something without buying another piece of gear.
Not Likely
Your are going to need to purchase some additonal items, if you're interested in an optimal Belt Squats.
My post that Hung posted goes into that.
Standing On Two Solid Boxes
This works if the boxes are high enough.
However, standing on boxes force you to perform Wide Stance Belt Squats.
My Ski Power Rack System allows for Wide, Medium or Narrow Belt Squats.
Holding On To The Rack
This allows you to perform,,,
1) Accommodating Resistance Belt Squats
You can pull up on the Rack in the bottom part of the Belt Squat to assist in the weak Range of The Movcement.
As you ascend, stop pulling (assisting) as much; allow the legs to perform more of the work.
This elicits that same Accommodating Resistance Effect as Chain and/or Bands; the muscles are OverLoaded through a greater Range of the Movement.
2) Accentuated Eccentric Belt Squats
Pull up on the Power Rack with Heavier Loads; assist with the Concentric Movement.
Then perform an Eccentric OverLoaded Belt Squat.
3) Primary Muscle Work
Holding on to the Rack place more of the work on the Pimary Muslces in the Legs; minimizing the Stabilier Muscle which limit the OverLoad effecd on the Primary Muscles.
4) Stabilier Musle Worjk
To involve greater activation and OverLoad on the Stabilizer Muscles, do not hold on to anything.