A lifting belt is a piece of training gear that can provide an immediate boost in weight lifting performance. The lifting belt, according to the National Strength and Conditioning Association, supports your midsection by increasing pressure around the spine. A properly worn belt can increase the amount of weight you can lift in exercises such as the squat, bench press and deadlift.
Step 1
Tightly roll your belt up in both directions to accelerate the break-in process. Your belt should gradually get more pliable and comfortable as you wear it.
Step 2
Wrap your belt around the middle of your midsection, covering your navel. Do not wear the belt over bony structures like your hips or floating ribs which can bruise.
Step 3
Wear your belt tight enough to support your torso, without interfering with your breathing. You should be able to fit two fingers between the belt and your body. Once tightened, your belt should allow you enough room for you to take a deep breath.
Step 4
Use your belt, but do not rely on it. Wear your belt to boost performance during heavy lifts. Do not however, wear your belt for your entire workout as this can weaken your abdominal region. Take occasional breaks from belt use to keep your midsection strong.
Tips and Warnings
- Belts are available with single prong, double prong, or ratchet mechanisms. Choose whatever you find most comfortable. Choose a belt that will offer you a mix of support, durability and sizing options. Wear a belt that is about 4 inches wide for the majority of the length of the belt. Avoid tapered belts which might not offer enough support in your abdominal region. Your belt should have enough room for adjustment to accommodate future weight gain or loss.
- A belt should not be used to compensate for injury or weakness. If you are injured, see a physician before resuming training.
References
- "Essentials of Strength Training and Conditioning--3rd Edition"; National Strength and Conditioning Association; 2008
- Elite FTS: Virgin Belt Users
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