Belts are a common sight in any gym and many weight trainers from complete beginners up to elite powerlifters and olympic lifters use weight belts when they train. However, many people are using their belts in the wrong way, on the wrong exercises, and without really knowing what a belt should be used for.
Purpose of a Weight Belt
According to powerlifting website CriticalBench.com, weight belts are designed to protect the lower part of the spine - the lumbar region, from injury. When lifting heavy weights, the diaphragm and core muscles contract and harden in order to protect the contents of the internal abdominal cavity in the body. This is know as intra abdominal pressure. Lifters can create their own intra abdominal pressure by holding their breath and tensing their abdominals and diaphragm, however the use of a weight belt allows the lifter to push these muscle out further, and generate more intra abdominal pressure, which creates a more stable environment and reduces the risk of injury.
Pros
Along with aiding in the avoidance of injuries, particularly those to the lower back, weight belts may improve your lifts. Creating more intra abdominal pressure makes your core stronger, which can improve balance and stability in a compound exercise like a squat or deadlift. It is also common to feel more confident and comfortable while wearing a belt, which enables you to train harder without worrying about injury. Former elite powerlifter Dave Tate believes that weight belts can also be used as a training device to teach new lifters how to properly contract their muscles while lifting.
Cons
Strength coach Paul Chek recommends not using weight belts, as they can lead to more injuries in the long run. A belt assists you in tensing your abdominals and diaphragm, and prolonged use and over reliance on one can cause you to forget how to properly contract your muscles when lifting. This leads to weakened abdominals and lower back muscles, which can be problematic and cause injuries. If you always use a belt, then you make yourself far more vulnerable if you ever have to train without one.
When to Wear One
If you choose to wear a belt, it should only be used for compound standing exercises - squats, deadlifts, overhead presses and the olympic lifts. In order for your core to remain strong, only use your belt on sets where you are using over 70 percent of your one rep maximum, and make sure you include extra strengthening work for the abdominals and lower back muscles. If you're a newer lifter you are advised to train without a belt to develop proper technique and intra abdominal pressure, until such time as you can perform your lifts with perfect technique.
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