Weightlifting belts can be seen in any gym being used by athletes looking to stabilize their backs and have added support when lifting heavy loads. According to skinnybulkup.com, using a weight belt can increase the weight an athlete can squat by five to 15 percent. When you are lifting extremely heavy loads your spinal stabilization muscles and abdominal muscles contract to support the added pressure. A weight belt augments this by keeping the spine in position and acting as a second barrier to the abdominal area by adding intra-abdominal pressure.
Step 1
Wrap the belt around your upper waist with the buckles facing forward. The weight belt should sit slightly above your hips but below your rib cage. The width of the belt should cover the lower arch of your back and you should feel it hugging the contour of your spine.
Step 2
Breath in deeply. Exhale slowly. About half way through the breath secure the belt into place. The belt acts as a second abdominal wall by holding in pressure. If it is too loose, you lose the added intra-abdominal support; too tight and you are cutting off your circulation. Securing the belt at the midpoint of your exhalation gives you room to breath but ensures that the belt will still hold your abdomen in when under pressure.
Step 3
Lift or squat the weight as you normally would. You should feel your abdominal muscles pushing against the front of the belt and your lower spine being held tightly in place. The belt will make you more aware of your posture and assist in keeping it correct throughout the movement. It will also allow you to lift more weight and concentrate on the muscles being used for the lift.
Tips and Warnings
- Only use a belt for your heaviest exercises as overuse actually leads to weakening of the lower back. Use a power lifting belt that is the same width in the front and the back as this maximizes the intra-abdominal support.
Things You'll Need
- Barbell
- Dumbbell
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