Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredMachine
- MechanicsCompound
- Force TypePush (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
Abs, Adductors, Calves, Glutes, Hamstrings, Lower Back
Target Muscle Group
Quads
Pit Shark Belt Squat Overview
The Pit Shark belt squat is a belt squat variation and an exercise used to target the muscles of the legs.
The belt used during the Pit Shark belt squat centralizes the weight used for the exercise and equally distributes across the muscles being targeted.
The Pit Shark belt squat can also increase the range of motion of the squat and provides a slightly longer time under tension than its more traditional counterparts.
Pit Shark Belt Squat Instructions
- Setup in a standing position on the pit shark with the chain belt around your waist.
- Attach the hook from the belt to the pit shark and stand tall.
- While holding onto the machine's handles, initiate the squat by flexing at the knees and hips simultaneously.
- Descend to nearly parallel (or just below) then drive through the whole foot and focus on pushing the floor away.
- Return to the starting position and repeat for the desired number of repetitions.
Pit Shark Belt Squat Tips
- Toe angle is highly individual - experiment to see what feels best for you.
- Drive through the whole foot - you want 3 points of contact: big toe, little toe, and heel.
- Imagine you’re trying to drop your back pockets straight towards your heels. Down, not back.
- Some forward translation of the knees over the toes is alright provided the knees don’t deviate excessively inward or outward. Those with longer femurs will have to allow their knees to come farther forward if they want to remain upright.
- Neck position is highly individual as well - some prefer a neutral neck position (i.e. keeping the chin tucked throughout the lift) while others do well with looking straight ahead. Experiment with each and see which one works best for your anatomy.
- Don’t push the knees out excessively but ensure they track roughly over or slightly outside the 2nd toe.
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