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. Wearing a belt is important when you are performing certain types of weight lifting to improve and increase your safety.
Theory
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. Dr. Stuart McGill, a researcher from the University of Calgary who has studied spine biomechanics since the 1980s, says that a "pressurized visceral cavity is created to maintain the hooplike geometry of the abdominals." 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.
Uses
Few people should wear belts for weight lifting. McGill says that back belts are not beneficial to the average, healthy weight lifter. His experience is that trainees often misuse them. Over time, this 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.
Safety
Using belts during lifting can cause harm if they are used improperly. You should be careful not to tighten the belt too much. It should be snug, but it 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 1989 study published in the "Journal of Applied Sport Science Research" by Dr. Gary Hunter of the University of Alabama at Birmingham. Wearing your belt throughout your entire workout means your back is not able to perform normally for an extended period of time.
Types
Most lifting belts are made from leather, while some are made from cloth. Belts for beginners or those who don't need much support start at 4mm thickness. Belts for intermediate lifters are usually 10mm thick, while belts for advanced lifters can be as much as 13mm. Belts can also range from 2 to 6 inches wide. Cloth belts only come in thin varieties, but they can vary between 4 and 6 inches in width. Cloth belts are sized using a Velcro mechanism. 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.
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 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; G.R. Hunter, et al; 1989
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