DIY Static Belt Squat and Deficit Deadlift Platform

Back in 2012 I wrote a short article on how to build a simple wooden platform for timed static contraction (TSC) hip belt squats. I got a lot of great feedback from people who built them on the effectiveness of the exercise, as well as suggestions to make it a little smaller to be more space efficient for people with less room for equipment. So, when I recently decided to build a small platform to increase the range of motion of trap bar deadlifts, I designed it to be used for TSC belt squats as well.

If you can’t perform barbell squats due to a lower back injury or condition, belt squats are a safe and effective alternative because they load your hip and thigh muscles through your pelvis instead of your spine. Unfortunately, you can’t perform full-range belt squats without either a belt squat platform or squatting belt specifically designed for them. If you just hang weight plates from a dipping belt they’ll touch the floor before you get anywhere near the bottom of your range of motion.

You can, however, perform TSC with just a dipping belt, because you only need to descend about halfway, until your knees are flexed about ninety degrees. You just need something to anchor the belt to.

If you can’t perform either barbell or belt squats dynamically because they aggravate a knee or hip injury or condition, you may still be able to perform TSC belt squats with little or no joint pain. If performed correctly, TSC is highly effective for both strength and size gains. It is also safer than performing TSC with a bar on your back because you avoid compressing your spine.

“About a month ago I had a some significant low back/SI joint pain. At around the same time my knee starting acting up (old football injury; ACL reconstruction, now some arthritis).

In years past I would have just not worked legs at all until the back and/or knee were feeling better. But this time I decided to to a lower body TSC/SH only routine a try, figuring it wouldn’t aggravate my issues, and maybe I would be able to maintain my strength and size in the interim.

To my surprise, I’ve actually made some size GAINS. Not sure about strength, as I won’t be able to really test it until I go back to dynamic exercises again. I’m looking at statics now in a different light, and starting to throw in occasion static-only upper body workouts to experiment.”

— Fred D.

I’ve seen this with clients and received similar feedback from readers of Timed Static Contraction Training. When performed properly TSC is an effective alternative to dynamic exercise for increasing muscular strength and size.

This TSC belt squat platform can also be used to increase the range of motion for deadlifts and as heel support for better balance during free-standing Sisy squats.

What you’ll need:

• Basic woodworking skills and safety equipment.
• (2) 16″ x 24″ x 3/4″ plywood or high-density particle board
• (1) 16″ x 24″ x 1/2″ rubber mat
• (1) U-bolt (1/4″ x 2-1/4″ x 3″) washers and nuts
• (1) Carabiner (7/16″ x 4-3/4″)
• (6) 1-1/4″ wood screws
• Saw
• Drill
• Screwdriver
• Wood glue
• Contact cement
• Clamps (or heavy weights)

How to build it:

1. Cut two 16″ x 24″ boards and one 16″ x 24″ rubber mat.
2. Attach the boards to each other with wood glue, then clamp them (or set weights on top) and let the glue set.
3. Drill and countersink pilot holes in the boards near each of the corners and the middle of the long side about 1″ from the edges, then fasten them with wood screws.
4. Sand the edges smooth.
5. Paint or stain the wood, and apply sealant.
6. Attach the rubber mat to the boards with contact cement and either clamp it or set weights on top. Let the cement set for as long as the directions indicate.
7. Drill and countersink holes for the U-bolt in the center of the platform so the U-bolt is aligned with the long-axis of the platform.
8. Fasten the U-bolt to the platform using washers and nuts and attach the carabiner.

I chose these dimensions for my belt squat platform because they are just wide and deep enough to be stable and provide enough space for a shoulder-width stance, and tall enough to cancel out the advantage of my relatively short legs and long arms when deadlifting. I do not recommend making the platform smaller than this, but you may want to make yours larger if you prefer a wider stance or want to add additional U-bolts on the sides for other TSC exercises.

How to use it:

For TSC belt squats position the dipping belt so it is high on the back of your glutes, but not higher on your lower back. If the belt is positioned correctly you will be able to feel your iliac crests with your thumbs when they are placed on the top of the belt at your sides. With the chain or strap crossing over the front of and between your thighs the belt will not slide down.

If the chain or strap digs into your thighs painfully, you can cushion it with a pair of seatbelt pads.

Adjust the length of the chain or strap so that when you attach it to the carabiner while standing in the center of the platform with your feet shoulder width apart you are unable to extend your knees past 90 degrees of flexion, or raise your thighs more than 45 degrees above horizontal. If you are positioned higher the exercise is less difficult and the compressive forces in the hips and knees can be dangerously high. If you are positioned lower the exercise becomes too difficult for most to perform for the target time, and performing TSC belt squats with the thighs parallel to the ground is brutally hard.

If the chain is not long enough or if the strap is the wrong length and not adjustable, replace them with a longer chain or adjustable strap.

For more on TSC read Timed Static Contraction Training: A Guide to Minimalist High Intensity Isometrics available in the store.