This was a belt squat I did earlier today. You can see this in the video if you pay attention, but to spell it out clearly …
- built up some pressure
- started the clock
- built more pressure up for the first ~15 seconds
- maintained for the first half (45 seconds)
- gradually kicked it up for the second half (45 seconds)
- Actual work time approx. 90 seconds.
As McGuff has discussed, when you contract as hard as possible towards the end, your effort increases exponentially as your output barely moves, or even starts to decline.
From the Youtube description …
TSC (timed-static-contraction) belt squat on the ARX Fit Omni.
Open knee surgery + arthroscopic surgery (read more) performed July 2012. Injury resulting from barbell squats. (Kidding).
Injury was made in high school football many years ago (multiple dislocation events).
This exercise can be performed by a healthy individual. Exercise was arranged to accommodate both filming purposes and rehabilitation concerns (angle, ball, etc).
Extra padding is a personal preference (not required).
For those more curious, I was not permitted to begin rehabilitation work until September 2nd.
So the belt squat you see performed above is being performed 6.5 weeks after rehabilitation began.
I did not perform any belt squats during September (used a Nautilus Nitro leg press instead).
Wanna do this yourself? Check out this post by Drew Baye — you can do it at home for $25 plus the price of a dip/chin belt.