By wearing a weightlifting belt during heavy lifting, you can protect your back and limit injury. Certain lifts are associated with high compressive forces on the spinal discs; therefore, a weightlifting belt is recommended. Weightlifting belts are best used when lifting maximal weight and when that maximal weight is in your hands, on your shoulders or overhead.
Step 1
Wear a weightlifting belt when performing maximal lifts. A maximal lift would be a weight that when lifted, you can only perform 2 to 4 or 6 to 8 repetitions.
Step 2
Wear a weight lifting belt during exercises that directly stress the back. Stress to the back occurs when the weighted bar is in your hands, across the shoulders with the torso tilted forward, or when the back is hyperextended. An example of exercises that stress the back are squats, deadlifts, standing shoulder presses and bent over rows to name a few.
Step 3
Wear a weightlifting belt only when lifting. A weightlifting belt should be worn when lifting only and loosened with the lift is complete. Wearing a weight lifting belt continuously can result in weakened abdominal muscles.
Step 4
Refrain from wearing a belt during lighter weight lifting sets. Not using a belt during lighter sets allows the deep abdominal muscles to receive a greater training stimulus and prevents excessive compression on the discs of the spine.
Step 5
Wear a weightlifting belt tightly to maximize its effectiveness. The belt is tight when it fits snugly around the torso and mildly uncomfortable.
Tips and Warnings
- Wear a weight lifting belt only when performing heavy lifts. Loosen the weightlifting when the lift is complete and/or in between sets. For heavy squats, deadlifts and back over rows, weightlifting belts are recommended.
- If you are accustomed to wearing a weightlifting belt during lifts, suddenly performing a lift without a belt can be risky. Weightlifting belts are not a replacement for proper lifting technique. High blood pressure and abdominal weakness may result from improper wear. If you suffer from high blood pressure, wearing a weightlifting belt is not recommended.
References
- "Essentials of Strength Training," Thomas Baechle; 1994
- Prlog.org: Wearing Weightlifting Belts
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