The weight lifting belt is a piece of equipment worn by strongmen, power lifters, weight lifters and bodybuilders. Even recreational weight trainers can benefit from the support a good belt offers. The National Strength and Conditioning Association explains that the weight lifting belt works by increasing intra-abdominal pressure during the lifts, supporting your back and midsection. A properly fitted belt can improve force production during heave lifts.
Step 1
Choose the right belt. Wear a belt that is at least 4 inches wide all the way around. Do not use a tapered belt, which is narrow in the front and wide in the back. Tapered belts do not offer enough support in the abdominal region. Choose a belt that is at least 10 mm thick, which will be durable and give you years of use.
Step 2
Break it in. Allow your belt time to break in and become more flexible and comfortable. Speed the process by rolling the belt up, in both directions.
Step 3
Wear the belt over your navel. The belt should be around your abdomen to provide support without bruising the boney structures of your torso. Wearing the belt too low can bruise your hip bones. Too high and you can hurt your ribs.
Step 4
Wear your belt snug, not tight. Cinch your belt just tight enough to provide pressure during the lift, without preventing you from being able to take a deep breath. Once your belt is on, try to fit two fingers between your belly and the belt. If you cannot, loosen it by one hole.
Step 5
Wear a belt only during heavy lifts. Wear your belt only when trying to handle weights within 80 percent of your max. Use the belt only when you need it and you will avoid building a dependence on it.
Tips and Warnings
- Every so often, take a break from wearing the belt. You may not be able to lift quite as much, but you will keep your midsection strong and prevent overreliance on your belt.
- Do not use the belt as a compensation for weakness due to injury. If you are hurt, consult a physician before you continue training.
Things You'll Need
- Weight lifting belt
References
- "Essentials of Strength Training and Conditioning 3rd Edition"; National Strength and Conditioning Association; 2008
- Elite Fitness Systems: Virgin Belt Users
Member Comments