Belts are used regularly by weight trainers. In the gym, people can be seen wearing belts doing every exercise from heavy deadlifts to dumbbell bicep curls. Knowing about weight belts can improve a lifter's safety and reduce unintended consequences from wearing them.
Types
Most lifting belts are made from leather, while some are made from cloth. Belts for beginners or those who don't need a lot of support start at 4 mm thickness. Belts for intermediate lifters are usually 10 mm thick, while belts for advanced lifters can be as much as 13 mm. Belts can also range from 2 to 6 inches wide. Cloth belts only come in thin varieties but can vary between 4 and 6 inches in width. Cloth belts are sized using a Velcro mechanism and leather belts are secured using metal prongs that insert into holes in the belt. Leather belts provide more support than cloth belts because they are stiffer.
Proper Uses
Few people should wear belts for weight lifting. Dr. Stuart McGill of the University of Calgary has been studying spine biomechanics since the 1980s. He says that back belts are not beneficial to the average, healthy weight lifter. His experience is that trainees often misuse them, which over time can actually weaken the back muscles and make injury more likely. People training with heavy weights for athletic performance reasons can benefit from using weight belts.
Theories/Speculation
Back belts used in weight training have been shown to increase intra-abdominal pressure during lifting. Belts act as a brace that increases this pressure and allows for increased stiffness of the trunk. A "pressurized visceral cavity" is created to "maintain the hooplike geometry of the abdominals," according to McGill. The lifting belt should be relatively tight. You should push outward against the lifting belt during the lift to help produce greater pressure. Often lifters will incorrectly "suck in" their stomach.
Safety Concerns
Using belts during lifting can cause harm if used improperly. You should be careful not to tighten the belt too much. It should be snug but should not cause pain or cause you trouble breathing. Belts should also only be worn while actually lifting. Wearing a belt changes the positioning of the spine and the role of the muscles supporting it. It also increases blood pressure, according to a study by Dr. Hunter in 1989. Wearing your belt throughout your entire workout means your back is not able to perform normally for an extended period of time.
Other Uses
Cloth belts typically used for lifting weights can be used in occupational settings to help increase spine stability. It is important to have the belt snug and tight since it will be worn for a long period of time. It should be noted that lifting mechanics are still very important and should not be compromised because a belt is being worn. These belts may also be worn in recreational settings. Snowmobilers and ATV riders who have weak backs or a back injury may benefit from wearing the cloth belts normally worn during weight training. During these activities the torso is forced to absorb unanticipated forces. Having greater spine stability produced by belt wearing may reduce the chance of injury.
References
- "Ultimate Fitness And Performance"; Stuart McGill; 2004
- "Journal Of Applied Sport Science Research"; The Effects Of A Weight Training Belt on Blood Pressure During Exercise; GR Hunter, J McGuirk, N Mitrano, P Pearman, B Thomas, R Arrington; January 1989
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