Weightlifting belts are used to provide support and reduce stress on the lower back while lifting in an upright position and prevent hyperextension during overhead lifts.
They can be beneficial when performing heavy lifts such as squats, deadlifts, and overhead presses.
Here’s how to properly wear a weightlifting belt:
Choose the Right Belt:
Weightlifting belts are typically made of leather or synthetic materials. They range in thickness and width. Choose a belt that’s comfortable and suitable for your body shape and size. The belt should fit snugly around your waist without causing discomfort.
Position the Belt Correctly:
The belt should sit on your lower back and abdomen, not your hips or under your ribcage. It needs to cover the abdominal area and the erector spinae muscles. The exact position can vary depending on your personal comfort and the type of lifting you’re doing.
Tighten the Belt:
The belt should be tight enough to provide pressure when you brace your abdominal muscles (as if you were about to get punched in the stomach), but not so tight that it restricts your breathing or movement. You should be able to stick your hand between your belly and the belt.
Use the Belt Properly:
Remember, the belt is not a magic solution to prevent all injuries. You should still be maintaining proper form and technique when lifting. The belt is there to remind you to keep your spine stable and to brace your core, but it doesn’t do the work for you. Use it as a tool to assist in heavy lifts.
Use the Belt When Needed:
A common misconception is that you should use the belt at all times when lifting. The truth is, it’s best to only use the belt when lifting at or above 80% of your one-rep max or during maximal effort sets. This allows you to build up your core strength naturally during lighter sets.
Take Off the Belt:
You should loosen or take off the belt between sets to allow normal blood flow and breathing patterns to resume.
Using a weightlifting belt correctly can aid in strength training, but remember that the foundation of safe and effective lifting is proper technique and a strong core. Always use the belt as a supplement to good form, not as a substitute.
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