- 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