The loaded carry is already a great exercise for the jiu-jitsu athlete, but when performed in a belt squat machine is an even greater challenge.
The belt squat allows for a load to be placed on the hips via the belt in addition to the implement being lifted and carried.
The benefits are many, one of which is the therapeutic effect the belt squat has on the lumbar spine.
Due to the fact the belt is worn over the pelvic complex the load actually provides a mild form of decompression on the spine.
When walking in the belt squat, the quads/knees are worked to a great extent when walking behind the pulley hole on the deck, and the glutes and hamstrings when walking forward of it.
In addition you can do a tremendous amount of work on the legs (multiply the number of steps taken by the weight used) and it is very easy to recover from since you are not stressing the legs to the extent you would by doing deep squats or split squats.
When performing the loaded carry in the belt squat (the heavy bag bear hug pictured here is a favorite of mine for grapplers) the general rule of thumb is to do heavier weight for shorter durations of 1-3 minute sets and lighter weights for longer durations, usually 5+ minutes.
Our initial target is to use a weight equal to your bodyweight for 5 minute sets then progress from there.
These can be used as a finisher by performing one all out set at the end of a strength training session, or a stand alone workout by performing multiple sets in the same session, a favorite being 5 x 5:00 rounds with 1:00 rest between rounds.
If you participate in combative sports the belt squat should be a staple in your strength and conditioning training!
