Belt Squats using DC Blocks

Описание: #16 - Belt Squats

Purpose:
• Increase hip and leg strength in wide stance
• Increase trunk stability during lower extremity movement

Primary Muscles Worked:
• Gluteal group: maximus, medius, minimus
• Hip Flexors: iliacus, psoas major and minor, a.k.a. iliopsoas
• Tensor Fascia Latae (TFL)
• Hamstrings: biceps femoris, semimembranosus, semitendinosus
• Hip Adductors: adductors magnus and longus, pectineus, gracilis, sartorius
• Quadriceps (Quads): rectus femoris, vastus lateralis, vastus medialis oblique, vastus intermedius

Sport Uses:
• Increase lower extremity strength as an alternative to traditional squatting
• Increase strength with skating and sumo-lifting activities

Starting Position:
• Place 1 stack of 7 - 8 DC Blocks (14” – 16” height) sideways in front of you
• Place a loading pin with the desired load onto the stack of DC Blocks such that the loading pin is on the closest edge of the DC Blocks
• Place 1 set of 6 DC Blocks (12” height) length-wise just to the right and left of the loaded stack of DC Blocks
• Wear a belt squat belt around your waist with a mechanism to attach to the loading pin
• Step up onto the 2 stacks of DC Blocks with one foot on each 12” stack of DC Blocks
• Partially squat down and attach the belt to the loaded loading pin
• Stand up and take small steps backwards until the entire load clears the horizontal stack of DC Blocks

Technique:
• Squat down as low as possible keeping your torso erect and back straight
• Squat down so that the loading pin either gently touches the floor or stays suspended
• Stand up again and repeat the repetitions desired
• When the set is completed, take small steps forward and replace the load onto the horizontal stack of DC Blocks in front
• Complete the desired number of repetitions and sets

Sets & Repetitions:
• After a warm-up, typical work sets are 3 – 6 sets of 4 – 10 repetitions

Variations:
• Increase or decrease the number of DC Blocks to accommodate appropriate depth of the squat
• Increase the load as tolerated

Derrick’s Notes:
This is a great lower extremity strengthening exercise for people who may be limited:
1) With axial loading, making traditional barbell squatting too painful

2) The athlete may wish to hold onto stall bars or a sturdy squat cage to assist with balance

3) Versatile DC Blocks are an inexpensive way to perform Belt Squats vs. expensive, single use giant machines costing upwards of $2000

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