There are various methods to help reduce injury while weightlifting. The use of a weightlifting belt is a common choice for many weightlifters of all experience levels. The purpose of a weight belt is to help keep the abdominal region tight and compact so that there is less chance of lower back injury while lifting weights. In a 2001 study, the Journal of Strength and Conditioning Research found that wearing a weight belt allows individuals to increase power without compromising technique.
Use weight belts with appropriate exercises, such as when lifting heavy weights in squats, dead-lifts and bent-over rows. Some exercises do not require weight belts.
Belt Selection and Placement
Step 1
Robert Kennedy, publisher of MuscleMag International, recommends that weightlifters taller than 6 foot tall use a belt that is 6 inches tall in the back. For lifters shorter than 6 feet, use a belt that is 4 inches tall in the back. The belt's dimensions are typically indicated on the belt itself.
Step 2
Place the belt around the midsection in-between the lower ribs and upper hip bones. It should be sitting close to the belly button in front and across the lower spine in the back.
Step 3
Inflate the chest and pull the stomach in as much as possible.
Step 4
Pull the belt through until maximal tightness is achieved.
Step 5
Latch the belt and release the stomach. It should feel very tight and make taking a deep breath somewhat difficult.
Step 6
Perform the exercise.
Step 7
Once finished, take a deep breath and pull the stomach in.
Step 8
Pull the belt so that it becomes unlatched.
Step 9
Take the belt off and repeat the process before the next set to ensure safety.
Tips and Warnings
- Check the instructions to see if your belt is a style that can be worn with the strap facing in either direction, or if it is supposed to be worn a specific way. If there is a special design on the belt, then it will likely have to be worn a specific way given to you by the manufacturer. Often the belt will have the manufacturer's name on the back. If so, keep the lettering right-side up.
- Do not rely on a belt for every lift. According to Kennedy, overuse of a belt can cause a weakening of the core muscles due to reliance on the belt. Core strength is essential to help reduce the risk of injury, according to retired Northern Illinois University exercise professor Sharon Plowman.
References
- "Encyclopedia of Bodybuilding"; Robert Kennedy; 2008
- "The Effects of a Weight Belt on Trunk and Leg Muscle Activity and Joint Kinematics During the Squat Exercise;" Journal of Strength & Conditioning Research; 2001
- ". Exercise Physiology for Health, Fitness, and Performance"; Sharon Plowman; 2008
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