If you currently lift, or have lifted in the past, heavy weights then it is likely you have worn a lifting belt. You wrap the band around your waist and brace your stomach against it to create tension in your torso. A rigid back is key to lifting correctly and preventing back injuries.
I believe that lifting belts are a necessity and worth learning how to use them. In this article, we will cover a lot of information about weightlifting belts and how to start incorporating them into your training:
What is a weightlifting belt?
The debate over whether or not to wear a weightlifting belt is a common one among those who lift weights or go to the gym. Some people believe that weightlifting belts should be worn in order to prevent back injury, while others believe that belts should never be worn because they “make the core weaker” and are not a “true test of strength.” Does the answer lie between these two camps of thought? We shall explore!
Multiple pieces of gear, including straps, knee sleeves, braces, and belts, are worn by weightlifters and powerlifters. There is a lot of gear available for people who enjoy the sport, and it comes in many different sizes and styles to fit both the person and their preferences. Weightlifting belts are fastened around a person's waist with velcro or metal closures. Some belts come with locking devices to prevent them from slipping off when powerlifters strain themselves while moving large weights over a certain distance.
What Are The Effects On Muscular Activity?
First, we will explore the effects of wearing a weightlifting belt on major muscle groups. Several studies have explored the activity of different muscle groups while EMG performing lifting activities with and without a belt. It seems that wearing a belt generally improves performance. It is rare that we will see a competitive powerlifter performing amazing feats of strength without a belt. But why, and how? What are some different muscle groups that are affected by weightlifting?
The spinal erectors are a group of muscles in the back that extend from the pelvis to the lower back. Spinal erector research data seems to have contradicting findings when observing activity. It has been found in a study with experienced lifters as the subjects, that when wearing a belt while performing a deadlift at 75% of the lifter’s body weight, the iliocostalis lumborum (a spinal erector) fired at 15-20% lower. Another study found that activity in the spinal erectors was 17% higher when performing the deadlift with a belt than without one.
Would it be better to perform a different leg-dominant lift, like the squat, for example? A study of novice lifters found that when they squatted 60% of their 1RM with a belt, the spinal erectors generated 23% higher conduction than when they squatted unbelted. However, two studies that used experienced and well trained lifters found that there was no difference in the EMG activity of the spinal erectors when squatting an 8RM load or a 1RM load with or without a belt.
Based on the information in these articles, it seems that wearing a belt during a deadlift may cause a slight increase in the activation of the spinal erectors. The amount of spinal erector firing when performing a squat is likely to depend on the individual's level of training and experience.
How to Wear a Weightlifting Belt
If you want a belt to be effective, you need to put in the effort to make sure it fits properly. In other words: You can’t just wear a belt. You need to use the belt. And like any skill worth learning, it takes practice. Here’s the right way to use a lifting belt.
Step 1 — Place the Belt Around Your Waist
The weightlifting belt should sit just above your hip bone.
If you find the weightlifting belt uncomfortable or it's pinching in some areas, it's likely that it's not positioned correctly. You may need to use a different belt thickness or adjust the tightness if this problem persists.
Step 2 — Inhale Slightly and Tighten Belt
The belt should be tight enough that you feel secure, but not so tight that you feel like you're going to explode. Make sure you have enough space in your abdomen for your stomach to grow as you create tension and support your torso. Your belt should be tight and snug, and will become more filled out as you brace yourself.
If your belt is too tight, you won't be able to stick your index finger down the back of it. If you put on more than the recommended amount of weight, the belt may not fit properly.
Step 3 — Breathe and Expand Into the Belt
A weightlifting belt is designed to help stabilize your back. To prevent a weak back, your first line of defense is your core. Brace your core muscles, and you should be tight. The belt makes it possible for you to push harder, that's all. To inhale deeply, expand your stomach, not your chest. Flex your abs and keep your back straight as you do this. Hold this position during the entire lift.
A weightlifting belt is not a quick fix for poor bracing mechanics and breathing patterns. This text is about how diaphragmatic breathing can help improve athletic performance for people who already know how to do it correctly. Make sure you know how to brace and breathe properly by reviewing the relevant sections.
How to Brace While Wearing a Belt
No matter if a weightlifter uses a belt or not, they should learn how to do proper bracing and breathing for maximal and submaximal lifting attempts. A belt will not be an effective training tool unless you have proper bracing and breathing abilities. To brace for any lift, keep your feet shoulder-width apart, hinge at your hips to reach down and grip the bar, and keep your spine neutral. If you’re using a belt, tighten it around your waist before you begin the lift.
- Pretend You’re Getting Punched in the Gut. If someone were to ever wind up and send a knuckle sandwich into your bread basket, you’d flex every muscle in your stomach, right? This is the first step to achieving a secure and stable back.
- Breathe Into the Core. While you are preparing to take a (fake) hit in the gut, think about breathing into the abdomen. The tension should develop with each breath you take. Try to visualize the ribcage getting pulled into the body and the pelvis stacked perfectly underneath the ribcage. Be sure to stay uptight and focus on bringing your ribcage into the body.
- Flex Your Obliques. The obliques are key to maintaining pelvic alignment and stability while minimizing rotational forces at the hips and spine during loaded movement. Try to think about puffing them outwards as you breathe into the core, almost as if you were puffing your cheeks (face) out.
Benefits of Wearing a Weightlifting Belt
Below are three reasons to wear a weightlifting belt. The benefits of proper bracing and breathing mechanics are improved when a weightlifting belt is worn. A lifter needs to be able to support themselves both beltless and with a belt for optimal bracing technique.