Uploaded December 2025 | Updated September 2026, 1 week ago
BELTED SOMERSAULT SQUATS 101
Today’s Between Two Dumbbells podcast is all about the Belt Squat, so be sure to tune in as I’m sure @intensemuscle and I will ruffle some feathers with our training posit.
As my bum knee continues to get worse (I had horrible surgeon as a kid; but I most likely wouldn’t be a PERFORMANCE chiropractor as I got sick of being told the only solution to my ailments was to quit my hobbies/passions/sports so can’t complain too much) I’ve had to get creative with finding ways to train my quads without causing joint pain.
A somersault squat from @swingthiskettlebell has become a staple for me, replacing a leg extension as my “isolation-esque” movement - first using a smith machine, then KB/DB, and now a belt squat.
BACKGROUND INFO
Hopefully you have access to a PROPER belt squat - this Hammer Strenght piece is my all time favorite, but there’s other good models out there (and absolutely trash).
This is probably the easiest way to overload your quads without direct spinal loading outside of leg extensions, reverse Nordics, and old school sissy squats.
Make sure that if you don’t have a training partner the setup with the chain height just right so if you hit failure you can still get out of the machine (i.e. watch me in the second backoff set how I had to fight to unhook myself in the bottom, but thankfully I had made sure I had enough leeway to do so).
Quads quads quads and quads are getting hit in their mid-lengthened position.
EXECUTION INFO
As always, foot pressure should be that of the foot tripod - yes your heel and pinky toe knuckle; but also your big toe knuckle that I see people forget about aaaaaall the time (I’ve covered why that’s so important multiple times for proper lower body biomechanics).
Bracing is going to be two fold - 1) firm grasp on the machine and 2) pushing your abdomen out 360 degrees to stabilize your low back and increase mobility and performance (DNS bracing is my FAVORITE thing to teach folks in office and online and is a legit life changing skill).
Your hips stay flexed the entire time, so all the movement is coming from your knee - don’t just stand up & down, but mimic the action of a leg extension and FLLLLEEEEXXXX your quad to push yourself up then repeat that still on the negative.
Speaking of the negative, I used my metronome for a strict 1/3/1 rep tempo on my top set, then ditched the rep tempo for my backoff set (where the goal is to bare minimum match rep numbers, ideally beat them).
Doing so is how I use rep tempo for the ever popular top set/backoff set approach to lifting that I really don’t see any other people doing as a unique challenge.
Trust me, this movement is a KILLER on your quads - you will have a hard time simply standing up on your own after just a few sets (I always follow these up with a more traditional quad pressing movement - for this workout it was the great hip press machine, but could be anything you want.
Give this a shot, and let me know what you think!
Then hit my bio link and tune in to today’s podcast episode for some brain gainZZZ.
If you want to take charge of your life, health, and performance and want to work together, I offer:
PERFORMANCE CHIROPRACTIC (which means you don’t have to be in pain to benefit):
@CoastalPerformanceChiro
-My office is in Seabrook, TX (Houston Bay Area)
-Telemedicine calls for any TX resident
-Performance nutrition coaching for any TX Resident
EDUCATED MEATHEADEDNESS:
@TheEducatedMeathead_com
-Bodybuilding Anatomy & Meathead Biomechanics 101 online course
-Workout Programs via Subscription (Beginner to Advanced, Hypertrophy & Sports Performance options)
-CUSTOM Workout Routines
-Seminar Recordings
-Online Consults (on ALMOST any topic you want, I canNOT legally diagnose you if not a TX resident but still give exercises I would do based on your assessment).
BETWEEN TWO DUMBBELLS PODCAST
-Comes Out Every Tuesday on YouTube
PROMO CODES
Hit my bio link for codes/Amazon approved products list & hit me up if you are a clinician interested in a portable class 3b laser that has been a GAME CHANGER in my practice and on road treatments.
@gym_pin
@truenutrition
@rapidreboot
@pasadena_rocksdiscountvitamins
@rocksdiscount_leaguecity
@dungeongymwebster
@microlight_corporation
@human_locomotion
#somersault #somersaultsquat #beltsquat #squat #squats #legs #legday #legworkout #quads #quadworkout #legextensions #legextension #meatheadbiomechanics #drmarvinsays #theeducatedmeathead #chiro #chiropractic #chiropractor #sportschiro #sportschiropractic #performancechiropractic #houstonchiropractor #onlineworkout #onlineconsult #hypertrophy #bodybuilding #bodybuilder #bodybuildinganatomy #lift #lifting #…#rehabchiro #fitness
BELTED SOMERSAULT SQUATS 101
Today’s Between Two Dumbbells podcast is all about the Belt Squat, so be sure to tune in as I’m sure @intensemuscle and I will ruffle some feathers with our training posit.
As my bum knee continues to get worse (I had horrible surgeon as a kid; but I most likely wouldn’t be a PERFORMANCE chiropractor as I got sick of being told the only solution to my ailments was to quit my hobbies/passions/sports so can’t complain too much) I’ve had to get creative with finding ways to train my quads without causing joint pain.
A somersault squat from @swingthiskettlebell has become a staple for me, replacing a leg extension as my “isolation-esque” movement - first using a smith machine, then KB/DB, and now a belt squat.
BACKGROUND INFO
Hopefully you have access to a PROPER belt squat - this Hammer Strenght piece is my all time favorite, but there’s other good models out there (and absolutely trash).
This is probably the easiest way to overload your quads without direct spinal loading outside of leg extensions, reverse Nordics, and old school sissy squats.
Make sure that if you don’t have a training partner the setup with the chain height just right so if you hit failure you can still get out of the machine (i.e. watch me in the second backoff set how I had to fight to unhook myself in the bottom, but thankfully I had made sure I had enough leeway to do so).
Quads quads quads and quads are getting hit in their mid-lengthened position.
EXECUTION INFO
As always, foot pressure should be that of the foot tripod - yes your heel and pinky toe knuckle; but also your big toe knuckle that I see people forget about aaaaaall the time (I’ve covered why that’s so important multiple times for proper lower body biomechanics).
Bracing is going to be two fold - 1) firm grasp on the machine and 2) pushing your abdomen out 360 degrees to stabilize your low back and increase mobility and performance (DNS bracing is my FAVORITE thing to teach folks in office and online and is a legit life changing skill).
Your hips stay flexed the entire time, so all the movement is coming from your knee - don’t just stand up & down, but mimic the action of a leg extension and FLLLLEEEEXXXX your quad to push yourself up then repeat that still on the negative.
Speaking of the negative, I used my metronome for a strict 1/3/1 rep tempo on my top set, then ditched the rep tempo for my backoff set (where the goal is to bare minimum match rep numbers, ideally beat them).
Doing so is how I use rep tempo for the ever popular top set/backoff set approach to lifting that I really don’t see any other people doing as a unique challenge.
Trust me, this movement is a KILLER on your quads - you will have a hard time simply standing up on your own after just a few sets (I always follow these up with a more traditional quad pressing movement - for this workout it was the great hip press machine, but could be anything you want.
Give this a shot, and let me know what you think!
Then hit my bio link and tune in to today’s podcast episode for some brain gainZZZ.
If you want to take charge of your life, health, and performance and want to work together, I offer:
PERFORMANCE CHIROPRACTIC (which means you don’t have to be in pain to benefit):
@CoastalPerformanceChiro
-My office is in Seabrook, TX (Houston Bay Area)
-Telemedicine calls for any TX resident
-Performance nutrition coaching for any TX Resident
EDUCATED MEATHEADEDNESS:
@TheEducatedMeathead_com
-Bodybuilding Anatomy & Meathead Biomechanics 101 online course
-Workout Programs via Subscription (Beginner to Advanced, Hypertrophy & Sports Performance options)
-CUSTOM Workout Routines
-Seminar Recordings
-Online Consults (on ALMOST any topic you want, I canNOT legally diagnose you if not a TX resident but still give exercises I would do based on your assessment).
BETWEEN TWO DUMBBELLS PODCAST
-Comes Out Every Tuesday on YouTube
PROMO CODES
Hit my bio link for codes/Amazon approved products list & hit me up if you are a clinician interested in a portable class 3b laser that has been a GAME CHANGER in my practice and on road treatments.
@gym_pin
@truenutrition
@rapidreboot
@pasadena_rocksdiscountvitamins
@rocksdiscount_leaguecity
@dungeongymwebster
@microlight_corporation
@human_locomotion
#somersault #somersaultsquat #beltsquat #squat #squats #legs #legday #legworkout #quads #quadworkout #legextensions #legextension #meatheadbiomechanics #drmarvinsays #theeducatedmeathead #chiro #chiropractic #chiropractor #sportschiro #sportschiropractic #performancechiropractic #houstonchiropractor #onlineworkout #onlineconsult #hypertrophy #bodybuilding #bodybuilder #bodybuildinganatomy #lift #lifting #…#rehabchiro #fitness
