In this article, I will cover the general benefits and programming of belt squats, the advantages of this Bells of Steel Belt Squat Machine over a DIY setup, and share specs. Let’s start by answering the question: what is the point of doing belt squats? Belt squats are essentially the same movement pattern as a barbell back squat, but with the weight being loaded through the hips rather than back. This eliminates compressive forces on the spine and reduces stress on the upper and lower back muscles. The torso is also more upright and does not assist in leveraging, which maximizes strictness. Only your quads, adductors, and glutes do real work, and you cannot compensate by hinging. This makes belt squats a low-skill, all-legs exercise that allows for quality lower body volume in a way that is extremely specific to barbell squats. The carryover between the two exercises is nearly 1:1, which is significant since belt squats are easy to recover from. They can be used to complement normal squat training or replace them for hypertrophy-only purposes.
Incorporating belt squats into your training routine can be done in various ways. Such as being used as an accessory exercise or done on their own day, in which no back squats are performed. On day one, heavy back squats may be followed by back-off sets, and belt squats may be the third exercise instead of hack squats or leg press. Alternatively, you can go heavy on back squats or deadlifts and then immediately transition to belt squats for reps. The recommended rep ranges for belt squats are typically 3×8-12 or 3×15-20. On day two, you can focus exclusively on belt squats. If you need more volume, you can add a unilateral exercise like split squats or favor sissy squats and leg extensions. The objective is always to blend your system, which helps you feel less beat up and push higher intensities for much longer. This approach is not only beneficial for the legs, but for any axial loaded exercise since there is less muscular overlap.
Now let’s compare the best DIY setup to using the Bells of Steel machine. Firstly, the machine is a lot safer and easier to use since there is no awkward step-up or struggling to get up and down, which can be difficult with heavier weights and potentially cause injuries. With the DIY setup, there is asymmetrical loading with weights that were selected for bilateral work, which can strain a knee, adductor, ankle, or oblique. This is why even elite squatters generally cap their weights to around 5-7 plates as adding more becomes risky. The Bells of Steel machine, on the other hand, is never problematic, no matter if overloading. You just stand up, adjust your feet if needed, squat, and then re-rack by pushing the bar forward. The start and end of the exercise are the easiest parts, so you will never be afraid of adding more weight or getting hurt. From day one to infinity, efficiency and safety are guaranteed.
The DIY version of the belt squat also poses limitations in terms of range of motion and foot stance. You are forced to use a wider stance for the weights to clear, and will be squatting right at parallel or slightly below. While this isn’t necessarily bad, it is inferior for individual variability and stimulus to fatigue. The machine, on the other hand, allows for any foot positioning and was designed for maximum squatting range of motion in mind. The default style is to squat way below parallel and even hit ATG, which is superior for hypertrophy and getting more out of less weight. This is what we want from belt squats because we can use an optimal stance or at least mix in more than one for muscle biasing, plus easy recoverable volume. Additionally, you can stand anywhere on the platform, which changes the direction of resistance. By being in the center, it’s like doing a normal squat, whereas the edge is essentially a pendulum belt squat which demolishes the quads like no other. This can be further optimized by swapping in different belts. For a straight up and down motion, use a shorter belt, and for squatting at an angle, use the Bells of Steel belt that comes with this machine.
Lastly, let’s examine stability. Good hypertrophy movements are stable, and the DIY belt squat falls short here. The weights swing a lot, and you waste too much energy balancing. This also holds true when holding onto the rack or bar. It’s just not smooth unless you’re doing dead stop reps or aggressively cheating with the arms to create stability. Therefore, force production in the legs isn’t as high proportional to what’s being lifted. The machine solves this issue by ensuring that the weight is always moving in a stable, fixed plane. You can explode with maximum effort and not worry about anything else. The hands are just there to guide your torso angles and to properly go beyond failure, which is easier to do with this machine. And if you don’t want to use your hands, it’s still stable, whereas the DIY version is not. Overall, you can expect crazier pumps and contractions with better technique when using the machine.
By now, it should be obvious that machine belt squats are the optimal way to perform them. So let’s discuss the specific features of the Bells of Steel machine. Firstly, it is constructed from heavy duty 11 gauge steel with black powder coating, has six bushings for smooth lifting, and weighs 264lbs. This beast will not rust and has practically unlimited loading potential, as the vast majority of serious lifters will never reach its maximum weight capacity. Additionally, it comes with band pegs that can be used to modify the strength curve, which is particularly useful for those who train with conjugate methods. Despite its robustness, the machine is not overly large, with a base of 35.5 inches wide and an overall length and width of only 51×52 inches. Plus, the plate pegs can be top-mounted, saving even more space. It’s an excellent option for those with limited space in their home gym. Best of all, being priced 1.5-2.5x less than similar machines with comparable features and quality, making it one of the best budget options available. By far my top choice, as the overall value is unmatched.
In conclusion, properly executed belt squats will blow up anyone’s lower body. The gains obtained from using this exercise and/or machine are impressive, and is a great addition to any home gym. If you have any further questions regarding belt squats or this Bells of Steel machine, feel free to ask, and I will be glad to help.
By the way, here’s the article in video form:
