5 Exercises You Can Do With A Dip Belt

A dip belt is one of the most underrated tools in the gym. Whether you're a seasoned lifter chasing big PR's or a newer trainee looking to spice up your bodyweight training, the TBG Dip Belt opens the door to a world of new challenges. Built with heavy duty stitching, durable nylon webbing, and a secure carabiner system, this belt doesn’t just get the job done it invites you to load up and level up.

Here are 5 powerful exercises to maximize the use of your dip belt and build serious strength from head to toe.

1. Weighted Dips

Primary focus: Chest, triceps, anterior shoulders, core.

Dips are known as the "upper body squat," but once bodyweight alone isn’t enough to push the envelope, it's time to load up the weight. Attach plates or kettlebells to your TBG Dip Belt and instantly turn a classic bodyweight move into a heavy hitting, progressively trainable lift.

Keep your torso slightly leaned forward to emphasize the chest, or stay upright to bias the triceps. Either way, the additional weight increases the muscular tension and pushes the muscles into new levels of engagement. Want bigger arms, broader shoulders, and a thicker chest? Weighted dips deliver.

Pro tip: Squeeze the plates with your thighs to prevent them from swinging excessively during your sets.

2. Weighted Chin-Ups and Pull-Ups

Primary focus: Lats, biceps, rear delts, upper back, core.

Bodyweight pull-ups and chin-ups are impressive, but loading them transforms them into the ultimate strength and hypertrophy tool for the back. Simply loop the TBG Dip Belt through a weight plate or kettlebell, clip it in, and start pulling.

Pull-ups (overhand grip) target the lats and upper back, while chin-ups (underhand grip) also engage the biceps more heavily. The added resistance makes it harder to "cheat" the movement, forcing every pulling muscle in the upper body to engage.

Consistent weighted pulling leads to wider lats, thicker arms, and a stronger grip all key components of athleticism and aesthetics.

Pro tip: Begin by adding a very small amount of weight to your pull-ups (5–10 lbs) and build up slowly over time. A little goes a long way here.

3. Belt Squats

Primary focus: Quads and glutes

Not everyone can (or wants) to barbell back squat heavy all the time. Whether it's due to lower back issues, shoulder mobility, or just needing a solid variation, belt squats offer a fantastic alternative. The dip belt allows you to load the lower body without compressing the spine.

Stand on two sturdy platforms (like boxes or plyo steps) with enough gap in between for the weight to hang freely. Strap on the TBG Dip Belt with a plate or kettlebell attached and squat as usual.

You’ll feel the quads light up and the glutes kick in without ever placing a bar on your back. This makes belt squats a great choice for high volume leg training or recovery days.

Pro tip: Use a handle out in front of you to assist with balance and push these sets to the absolute limit.

4. Weighted Push-Ups

Primary focus: Chest, triceps, front delts, core.

Push-ups are the go to bodyweight movement, but they eventually become too easy to drive continual strength gains. That’s where the TBG Dip Belt comes in. With a few creative adjustments, you can add serious load to your push-ups without having to buy an expensive weight vest or needing a training partner to balance a plate on your back.

Elevate your torso and legs onto boxes and/or parallettes, and position the belt so the weight hangs in a suspended position as high up on the torso as possible. The added resistance turns a simple push-up into a strength building powerhouse, driving growth in the chest, triceps, and shoulders while also greatly challenging your core stability.

5. Sled Drags and Resisted Sprints

Primary focus: Full body conditioning, leg strength & size, lower body power.

Here's where the TBG Dip Belt really shines in a functional strength setting. Using the belt to pull a heavy sled whether dragging it forward or pulling it backwards is a brutal, efficient way to build insane work capacity, immense levels of conditioning, and impressive leg strength and size simultaneously.

Another option is to use light weights and perform resisted sprints for maximal power. Lean forward into the drive phase of the sprint and attempt to continuously accelerate the sled for 10-20yds at a time. For brutal power and explosiveness in the lower body, focus on maximal intent and maximal aggression with every single stride.

Forward sled drags torch the quads and glutes, while backward drags hone in on the knees and build impressive joint resilience, and resisted sprints build unrivaled power in the lower body. This kind of loaded movement is as close to real world functional strength as it gets.

Pro tip: Perform sled drags for time or distance. Don't be afraid to go heavy when that is the focus. Most people are capable of pulling more weight than they think they are.

Why Choose the TBG Dip Belt?

The TBG Dip Belt isn’t just a strap with a chain, it’s a high quality, purpose built tool that gives you confidence under load. Here's why it's the perfect addition to your gym arsenal:

1. Heavy Duty Materials: Reinforced stitching and ultra strong nylon ensure it can handle serious weight without fraying or snapping.

2. Comfort Fit: Designed to sit comfortably around your waist and hips, even during longer sets or heavy loading.

3. Quick Attach System: Fast, secure carabiner clip means you’re not fumbling around between sets.

4. Versatile Compatibility: Works seamlessly with weight plates, kettlebells, chains, sleds, and more.

Whether you're training at home or in a commercial gym, the TBG Dip Belt makes progressive overload convenient, comfortable, and accessible.

Final Thoughts

The TBG Dip Belt unlocks a new level of performance and challenge across a wide variety of exercises. From pushing strength with weighted dips and push-ups to unrivaled leg strength and mass through sled work and belt squats, it offers more than just utility it offers serious results.

Start with your strongest lifts and build confidence under load. Then, experiment with new applications like sled drags or high rep belt squats. The only real limit is your creativity, and how far you're willing to push yourself!