If you walk into a commercial gym, one of the things you’re likely to see is someone wearing a lifting belt, usually to perform an exercise like a bicep curl… They don’t need to be wearing it for that.
So that begs the question… what should you wear a lifting belt for? Do you even need one at all?
Here’s the answer…
To begin with, whether or not you should wear a lifting belt is a personal decision, but there are circumstances when they’re appropriate to use. A lifting belt does offer credible support to the lower back, but it shouldn’t be relied upon for all workouts and exercises.
There are pros and cons to both wearing and not wearing a belt, depending on the circumstances…
Pros of wearing a lifting belt:
Increased stability and support for the spine: Wearing a weightlifting belt provides increased stability and support for the spine by placing additional tension around the abdominal and lower back muscles. This can help to prevent injuries.
Increased lifting capacity: A study published in the Journal of Strength and Conditioning Research found that lifters who wore a belt were able to lift more weight than those who did not wear a belt.
Improved lifting form: Wearing a belt can help to improve lifting form by providing a sense of stability and support. This can help to prevent injuries and make it easier to lift heavy weights.
Cons of wearing a lifting belt:
Can be uncomfortable: Some people find that lifting belts are uncomfortable to wear. This is especially true if the belt is too tight or if it is not the right size.
Can create a false sense of security: If you rely too much on a belt, you may not develop the strength and stability in your core that you need to lift heavy weights safely.
Can inhibit natural movement: A belt can restrict natural movement, which can make it more difficult to perform certain exercises.
Ultimately, the decision of whether or not to wear a lifting belt is up to you. If you are unsure, it is best to consult with a qualified personal trainer or strength coach, who can look at your form, the issues you are suffering from and whether you even need a belt in the first place.
If you are considering a belt because of injury or pain, it might be that you need to improve your core strength and stability rather than rely on a belt.
Here are some additional things to consider when deciding whether or not to wear a lifting belt:
Your experience level: If you are a beginner, you may want to avoid wearing a belt until you have developed a stronger core.
The type of exercise you are doing: Not all exercises require a belt. For example, belts are not typically used for exercises such as curls and triceps extensions.
Your individual needs: Some people find that they need to wear a belt for certain exercises, such as squats and deadlifts. Others find that they do not need a belt at all.
The weight you are lifting: Most experienced lifters will only wear a lifting belt when they are lifting weights close to their maximum capacity. A belt will only be worn when lifting over 90% of 1 rep max.
If you do decide to wear a belt, it is important to make sure that it is the right size and that it is worn properly. A belt that is too tight or too loose can be uncomfortable and can even be dangerous.
Here are some tips for wearing a lifting belt properly:
The belt should be snug but not too tight: You should be able to breathe comfortably and you should not feel any pain. You ‘fill’ the belt by taking in a big breath to your belly.
The belt should be centered across your lower back. It should not be too high or too low - it is there to provide to support to the abdominal and lower back. It’s not to be worn like a trouser belt.
The belt should be buckled in the front. This will help to prevent it from riding up during your workout.
The different types of lifting belt…
There are powerlifting belts (like the SBD one below). They are thicker front to back and generally a consistent shape the entire way around. They are stiffer, offer a rigid support and take a long time to break in.
A weightlifting belt (like in the picture of the man squatting) are wider in the lower back and thinner in the middle. They’re designed to provide support without compromising movement as much. These are often the better design for most people who follow a general training programme.
As a rule, only use a weightlifting belts for your very heavy squats, deadlifts, weightlifting movements (cleans, jerks and snatches), or heavy overhead work. For everything else, rely on building the core strength to deal with the movements you’ll be performing.
By following these tips, you can safely and effectively use a lifting belt to improve your lifting performance and reduce your risk of injury.
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