|Utility:||Basic or Auxiliary|
Place pin on lightest weight. Place belt around waist. Pull cable from pulley and attach to front of belt. Step onto platform and grasp pole. Squat or sit on platform and select desired weight. Stand with feet shoulder width or wider to each side of cable. Place both hands on pole at waist height.
Squat down by bending hips back while allowing knees to bend forward slightly, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Squat up by extending knees and hips until legs are straight. Return and repeat.
Keep head facing forward, back straight, chest high, and feet flat on surface; equal distribution of weight through forefoot and heel. Knees should point same direction as feet throughout movement. When finished, squat or sit and place pin into lightest weight setting. Step off of platform and unclip cable from belt. Also known as Pole Squat. Instead of holding onto pole for balance (as shown), arms can be extended forward without contact with pole. See Squat Analysis. Also see similar exercise: Weighted Belt Squat.