Elevated Belt Squat

What it is

Loads your legs from a hip belt so your spine carries none of the weight.

You stand on two raised platforms with a belt around your hips. A chain runs from the belt to the weight, which hangs between your feet. Because the platforms are raised, the plates have room to travel and you can squat deep without them hitting the floor. Your legs and hips carry the load, and nothing presses on your shoulders or spine.

On the floor at Atlas

An elevated belt squat built by Sorinex, open to members 24/7.

Who it helps

Big leg days without axial load, and anyone training around a back or shoulder issue.

How to use it

1. Put the belt low on your hips and clip the chain on.
2. Step up with your feet about shoulder-width apart. Hold the handles for balance, not to pull yourself up.
3. Sit straight down between your heels, as deep as you can keep your chest up, then stand back up.
4. Start with a weight you could do for 12 easy reps, then build from there.

How to program it

Lifters often use it for 3 to 4 sets of 6 to 12 after their main squat, or in place of back squats on weeks when their back needs a break. Belt squat marches, walking in place with the weight hanging, make a tough finisher: try 30 to 60 seconds at a time.