Buying lifting belts? Here's what you should know before purchasing

Lifting belts, also known as a weightlifting belts or powerlifting belts, are a piece of equipment worn around the waist during weightlifting or strength training exercises.

These are usually made from sturdy material such as leather or nylon and feature a wide back portion that tapers towards the front. They are fastened securely around the waist using a buckle or lever mechanism.

By providing external support to the core muscles, a lifting belt can enhance performance and allow lifters to handle heavier weights with improved stability.

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What are lifting belts for?

Lifting belts (Photo by Alora Griffiths on Unsplash)

Purpose

The primary purpose of a lifting belt is to provide support and help maintain proper form during heavy lifts. It does this by increasing intra-abdominal pressure and stabilizing the spine, which can reduce the risk of injuries, particularly to the lower back.

Design

Lifting belts are typically made of thick, sturdy material such as leather or nylon. They are wide in the back and taper towards the front, allowing for a snug fit around the waist. Most lifting belts have a buckle or a lever mechanism for securing the belt tightly.

When to use

Lifting belts are generally recommended for exercises that involve heavy loads and place significant stress on the spine, such as squats, deadlifts, and overhead presses. They are not typically necessary for lighter lifts or exercises that primarily target smaller muscle groups.

Proper usage

To use a lifting belt effectively, it's important to position it correctly. The belt should be worn around the waist, just above the hips, with the back portion centered on the lower back. It should be tightened sufficiently to provide support without restricting breathing or movement.

Benefits

Lifting belts can offer several benefits, including increased stability, improved lifting technique, and reduced stress on the lower back. By providing external support to the core muscles, lifting belts may enable lifters to lift heavier weights and enhance performance.

Limitations

While lifting belts can be beneficial, it's important to recognize their limitations. Relying solely on a belt for support can potentially weaken the core muscles over time. It's crucial to train and strengthen the core muscles through other exercises in addition to using a belt.

Personal preference

The use of lifting belts varies among individuals. Some athletes find that a belt enhances their performance and provides a sense of safety and confidence. Others may prefer not to use one, relying on their natural core strength and technique.

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How to use a lifting belt?

Using lifting belts (Photo by Alora Griffiths on Unsplash)

Here's a step-by-step guide on how to use a lifting belt:

Choose the right size

Ensure that you have a lifting belt that fits you properly. It should be tight but not overly tight. Sizes may vary among different brands, so refer to the manufacturer's sizing guidelines to select the appropriate size for your waist circumference.

Position the belt

Stand in an upright position and center the back portion of the belt on your lower back, just above the hips. The belt should be aligned horizontally, running parallel to the ground.

Tighten the belt

Fasten the belt securely using the buckle or lever mechanism, depending on the type of belt you have. It should be tight enough to provide support but still allow you to breathe comfortably and maintain a full range of motion.

Adjust the tightness

Take a deep breath and expand your abdomen against the belt. This helps create intra-abdominal pressure, which contributes to the belt's support. Some lifters find it helpful to adjust the tightness of the belt by tightening it further during the lift and loosening it between sets.

Maintain proper form

A lifting belt is not a substitute for proper lifting technique. Make sure to maintain good form throughout your lifts, focusing on maintaining a neutral spine, engaging your core muscles, and using proper lifting mechanics.

Use the belt for heavy lifts

Lifting belts are most beneficial for exercises that involve heavy loads and place significant stress on the spine, such as squats, deadlifts, and overhead presses. You may not need to use the belt for lighter lifts or exercises targeting smaller muscle groups.

Remove the belt between sets

It's generally recommended to remove the lifting belt between sets or exercises. Allowing your core muscles to work without the belt's support during lighter movements can help maintain their strength and stability.

Remember, using a lifting belt is a personal choice, and it's important to listen to your body. If you experience any pain or discomfort while using a lifting belt, or if it hinders your ability to perform exercises properly, you may need to adjust or discontinue its use.

Consulting with a qualified fitness professional or coach can provide further guidance tailored to your specific needs.