Some weightlifters consider wearing a weight belt for added spine support. They must first determine whether a weight belt is actually necessary or helpful. Use of a weight belt is dependent on the type of weightlifting being performed. Additionally, knowing the proper usage of a weight belt is imperative for personal safety.
Purposes for Using a Weight Belt
The weightlifter uses a weight belt for a few central purposes. The first is that it limits stress on the lower back and prevents back hyper-extension. The weight belt acts as a support system for the fragile low back area that is prone to injury. The weight belt provides abdominal compression and, thus, more support for the bones of the back. Additionally, wearing a weight belt causes a lifter to be more physically aware of her posture and form while lifting weights. It is used as a reminder for good form. Also, those who have a previous back injury may benefit from the added support of the belt.
Proper Usage
Use of a weight belt during heavy lifting is a personal choice. However, knowing the proper usage of the belt is instrumental in performing exercise safely and reducing the risk of injury. The weight belt should be worn tightly for maximum benefit during exercise and should only be used for exercises in which the spinal erectors work against heavy resistance. If the weight load is light, the belt is of little use and does not help. Use of a weight belt should be reserved only for performing maximal or sub-maximal lifts.
Improper Usage
The amount of time wearing a tight weight belt should be limited. Belts should only be used for maximal and sub-maximal lifting where the lifter's weight is being supported by his back. An example of this type of exercise would be dead-lifts. Also, a weight belt may be used during exercises in which the back may hyper-extend. Lifters should be aware that the use of weight belts causes a rise in blood pressure, which could be dangerous with prolonged usage. This is especially dangerous for those with heart disease and high blood pressure, who should exercise great caution when lifting weights. All lifters should loosen their weight belt between sets to reduce the risk of elevated blood pressure.
Be Aware
Wearing a weight belt too often may cause a weakening of the abdominal muscles. Without a belt, the abdominal muscles work hard to stabilize the body. With a belt, these muscles are less engaged. If competing in weightlifting competitions, weightlifters should not become too reliant on weight belts as they are sometimes not permitted. Additionally, a weight belt may give the lifter the impression that she may take on more weight than she is physically capable of and, thus, cause injury. It is important that the lifter know his limits and not rely on the belt. It is possible to create the effect of a weight belt by doing regular abdominal exercises to strengthen the muscles in the front to better support the muscles in the back and making sure to hold in the abdominal muscles during heavy weightlifting.
Expert Insight
According to Edward R. Laskowski, M.D., a physical medicine and rehabilitation specialist with the Mayo Clinic, 'there's no need to invest in a weightlifting belt. For most people, wearing a weightlifting belt does little to improve performance or protect the spine --- especially during exercises that don't stress the back or place only minimal stress on the back." Dr. Laskowski advises that when lifting free weights, it is important to learn proper form and technique, keep the spine in a stable and neutral position and lift with the legs and not the back, grip weights carefully and use gloves, have someone spot you when lifting heavy weights, and wear sturdy shoes that provide traction so you do not slip.
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