Should I Wear A Weightlifting Belt?
Weightlifting belts are often used during strength training. You may have seen them in CrossFit, powerlifting, Olympic weightlifting, and among general gym-goers. Do you wonder if you should wear one? This question can spark some debate among fitness enthusiasts. In this article, we’ll discuss their mechanism of action and appropriate uses from a physical therapist’s perspective.
How Do Weightlifting Belts Work?
Weightlifting belts are not “holding your spine in place.” While they do give a feeling of extra support and stability, it is not from the physical structure of the belt holding anything in place.
By wearing a weightlifting belt, you have an external structure to brace your core against. This leads to increased intra abdominal pressure. Increasing abdominal pressure helps to create a stronger and more stable environment to lift heavy loads. The more strength and stability you can create around the spine via training, bracing techniques, and the added boost from the improved bracing with the belt, the more force you can exert on the bar.
When Should I Use a Weightlifting Belt?
If you are trying to PR a lift, there’s good evidence that a weightlifting belt will help you lift heavier loads. If your goal is to improve your performance in the gym or in a competition, it’s time to put a belt on. (Just make sure the belt you use is approved by the type of competition you are in. The rules vary depending on the sport you are competing in.)
A weightlifting belt will benefit you if you are a competitive athlete. Competitive powerlifters, Olympic lifters, and CrossFitters all use weightlifting belts. However, you don’t have to be at the top of your sport to see the benefit of using a belt. Novice athletes who are looking for performance improvements will also benefit. For instance, the CrossFitter who has been stuck at a 285# deadlift and has their sights set on hitting 300# this year could benefit. Focusing on improving performance can benefit everyone, not just the elite in their sport. So, if you are an athlete and the number that you’re lifting is important to you, there is probably a time when you can implement a weightlifting belt to your benefit.
When Should You Not Use a Weightlifting Belt?
While using a belt can help you lift heavier weights, you also shouldn’t be dependent on it. You should be able to use breathing and bracing techniques to create a strong and stable lifting environment without the external help of a belt. Strapping on a belt doesn’t make you automatically know how to do this properly. Make sure you get the fundamentals of proper breathing and bracing down, then you can go for the belt to help further maximize your intra abdominal pressure and your lift.
In my opinion, if you are new to lifting, you should first learn how to properly lift and brace your core without using a belt.
I also recommend going without the belt at lower percentages of your 1 rep max and then only putting it on for the higher percentages. This way you are working on technique to properly brace without depending on anything and only putting it on at higher weights to improve performance.
If you are injured and need help getting back to the gym, Shore Strength Physical Therapy and Sports Performance is here to help you. We offer 1-on-1 in person appointments, or online movement coaching and programming. We are “Where Physical Therapy Meets Fitness.”
Call/text (732)455-2536 or e-mail ezra@shorestrengthpt.com to find out more.