Many people who are new to weightlifting wonder if they should use a weight belt. Some believe that it can help prevent injury, while others think it can limit their range of motion and hinder progress. The truth is that weight belts can be useful in certain situations, but they are not always necessary.
In this blog, we will explore the benefits and drawbacks of using a weight belt while lifting. We’ll examine the science behind weight belts, discuss the types of weight belts available, and offer some tips for deciding whether or not a weight belt is right for you. Whether you’re a seasoned lifter or just starting out, this blog will help you make an informed decision about whether or not to use a weight belt in your training.
How a Weightlifting Belt Can Benefit Your Lifting Technique
If you’ve ever walked into a gym, you’ve likely seen weightlifters donning a weightlifting belt. While some people believe that weightlifting belts are unnecessary or even harmful, there are actually several benefits to using one during certain types of lifts.
First and foremost, a weightlifting belt can reduce stress on the lower back while lifting in an upright position. By compressing the contents of the abdominal cavity, the intra-abdominal pressure (IAP) increases, providing more support in front of the bones of the lower back. This can also reduce the amount of lower back compression a lifter experiences during circuit weight training.
Additionally, wearing a weightlifting belt can cause the lifter to be more aware of their back position. The physical sensation of the belt prompts the lifter to consider their posture and the muscles necessary to maintain it. This can lead to better lifting techniques and a reduced risk of injury.
Finally, a weightlifting belt can prevent back hyperextension during overhead lifts by forming a rigid wall around the lower torso. This limits back movement and prevents sideward bending and twisting, which can be especially important during heavy lifts.
While weightlifting belts are not necessary for every type of lift, they can be a useful tool in certain situations. As with any piece of lifting equipment, it’s important to use a weightlifting belt properly and in conjunction with the proper lifting technique.
Types of Weight Belts
There are various types of weightlifting belts available on the market. Some of the most common ones are powerlifting belts and bodybuilding/traditional belts. Velcro belts can be easier to put on and remove than leather ones, and thicker belts can be more supportive of the spine when performing weightlifting exercises.
A powerlifting-style belt that is the same width all the way around is ideal for preventing back hyperextension and twisting. Otherwise, a conventional belt can be worn in the usual manner with the wide part of the belt in the back.
How to Wear a Weight Belt
A belt must be worn tightly to maximize its usefulness. This is physically taxing and should not be done for long periods of time. Research has shown that weightlifting on its own may elevate high blood pressure,5 and wearing a tight belt during exercise may increase it even more. For this reason, belts should only be used on two primary occasions:
- When performing maximal or submaximal lifts in exercises such as the squat or deadlift, in which the weight is supported by the lifter’s back
- While performing exercises that may cause the back to hyperextend, such as the military press.
When Don’t You Need a Weight Belt
Weightlifting belts are not necessary for other types of weight training exercises in which the spinal erectors do not work against heavy resistance. For example, the use of a belt will not affect performance on exercises such as the lateral pull-down and leg extension.
Belts also have little or no effect on performance weight loads that are fairly light. However, elevated blood pressure that results from using a belt can increase over time, even when fairly light work or aerobic activity is performed. Lifters with heart disease and blood pressure problems should exercise caution when wearing a tight belt for long periods of time.
Constantly wearing a belt can also cause decreased strength development in abdominal muscles. Electromyographic research has found that there are lower levels of muscle activity in the abdominal muscles when a belt is worn while lifting. The muscles that would normally keep the abdomen stabilized are inhibited when a belt is used, which could result in weaker abdominal muscles in the long run.
Strong abdominal muscles are important in maintaining trunk stability in the absence of a support belt. It is also important not to be too dependent on belts while training, as they may not be admissible during competition.
Lastly, it’s also key to use proper bracing and breathing techniques so that a belt can be an effective training supplement. One such example is the Valsalva maneuver, which helps to create abdominal pressure that works to cushion and support the spine.
A Word From Verywell
Weightlifting belts can help support the back by increasing intra-abdominal pressure and preventing back hyperextension. They are most effective when used for lifts in which the spinal erector muscles work against heavy resistance. However, many ill effects, such as high blood pressure and abdominal muscle weakness, may result from improper use of weightlifting belts. Thus, they should be used sparingly in training.
