Weight lifting belts are designed to help protect your back as you do weight lifting exercises. Belts are made of a strong, sturdy material with leather being the most common choice. A belt can help keep your spine in the correct position during heavy lifting. You should use a belt during power lifts like squats or cleans and dead lifts.
Step 1
Place the belt around your waist so that the buckle is the front and the larger, fat part of the belt is in the back. The bigger part of the belt is designed to be on and support your lower back.
Step 2
Place the belt above your hips but below your rib cage so that the back of the belt is fully above your butt and supporting your back. The front buckle of the belt should be well above your waistline.
Step 3
Tighten the belt until it is snug and tight but not uncomfortable. The belt should not be loose or moving around, but you should not cut off circulation or feel pain.
Step 4
Use the belt for extremely heavy lifts but only for exercises that involve your back such as squats, dead lifts and good mornings. Belts do not help or support the spine during exercises that do not stress the back.
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