When to Wear a Weightlifting Belt
When should you wear a weightlifting belt? This article answers that question.
You should wear a weightlifting belt when you do exercises like the back squat and barbell deadlift with greater than 90 percent of your one rep max. You can also use a belt when you are performing more than one rep at loads greater than 70 percent of your one rep max.
When Shouldn’t you Wear a Weightlifting Belt?
You should not wear a weight lifting belt if you do not perform exercises that load the spine like squat, deadlift, snatch, and clean and jerk. Even if you do those exercises, you only need to use a belt when you are lifting weights close to your personal limits.
Is it Better to Lift without a Belt?
Sometimes it is better to lift without a belt. You should lift without a belt before you start using a belt.
Make sure you develop good technique under the bar before adding a belt.
It is better to lift without a belt if you are using light loads. You can also develop core strength by performing your warm ups and your rep work without a belt.
Only use a belt when you absolutely need it.
And finally, never use a belt for exercises that do not load your spine.
Benefits of Training without a Belt
Occasional training without a belt can be beneficial. Training without a belt can help you gain more confidence. You can also build core strength and endurance by training without a belt from time to time.
Additionally, training without a belt can make your lifts seem slightly easier when you do add the belt back. However, this benefit is still probably overstated.
Who Should Wear a Weightlifting Belt?
Powerlifters, weightlifters and body builders can all use a weightlifting belt. Powerlifters need to use the thickest belts because they lift the heaviest loads. Weightlifters need thinner and more flexible belts because their lifts require greater mobility and ease of movement. Bodybuilders can choose a powerlifting belt and use it when they perform the powerlifts with heavy weights.
What is the Purpose of a Belt When Lifting?
The purpose of the belt when lifting is to help you brace your core. The belt provides feedback and helps you brace your core. Breathing deeply into the belt and bracing your core helps you increase intra abdominal pressure. Increasing your intra abdominal pressure can help reduce the risk of injury to your spine during heavy lifting.
Additionally, using a belt makes you stronger. In fact, using a belt will boost your 1 rep max between 5 and 15 percent.
How to Pick a Weight Lifting Belt
Picking a weight lifting belt is a matter of personal preference. However, your belt should be even in width the entire way around. It should not look like a back brace.
A belt that is thinner in front defeats the purpose of the belt. You want a belt that is as wide in the front as the back so that you can breathe in and brace effectively.
Your belt should also be made of leather.
Finally, it should have a lever or prong buckle closure. Velcro belts will not be very secure.
Inzer, Pioneer fit and other companies make good lifting belts.
As long as the belt is even in width, made of leather and from a reputable company, it should serve you well for a long time.
How to Use a Weight Lifting Belt
To use a weight lifting belt, put the belt on around your abdomen slightly below your ribcage. If the belt is around your lower back, you need to reposition the belt higher on your torso.
The belt should be tight enough that it provides a little structure for you to breathe into. However, it should not be so tight that you cannot breathe or begin to feel lightheaded.
Before you start your lift, breathe into the belt and expand your torso. Then tighten your torso as if someone has come to punch you. Then perform the lift. Once you complete the lift, you can exhale and then repeat for your desired reps.
How Tight Should a Weight Lifting Belt Be?
A weight lifting belt should be tight enough that it gives you a little feedback. Wear the belt tight enough to feel a bit of pressure on your abdomen and loose enough that you can still breathe.
However, you do not want the belt to be so tight that it prevents you from breathing. If it causes you pain, it is too tight.
At What Weight Should I use a Belt for Squats?
You do not need to use a belt for the squat until you can squat at least 1 x your body weight.
Once you achieve that strength standard, you can use a belt any time you lift more than 90 percent of your 1 rep max on the squat. Additionally, you can use a belt when you perform two or more reps at a time with 70 percent or more of your one rep max.
At What Weight Should I use a Belt for Deadlifts?
You can use a belt for deadlifts when you can deadlift at least 1 timers your body weight. Use a belt on the deadlift for weights above 90 percent of your 1 rep max. You can also wear a belt when you deadlift two or more reps at a time with 70 percent or more of your one rep max.
You Should Wear a Weight Lifting Belt
There are numerous benefits to wearing a weight lifting belt. It can make your lifts stronger and slightly safer, if you use it correctly. Go ahead and start wearing a belt while you perform those heavy compound lifts!
Let me know if you use a weightlifting belt in the comment section below.
