What Does A Weight Lifting Belt Do?

A weight lifting belt is a fitness tool that some lifters use to help them perform maximal lifts more safely. Although this may appear to be a good way to maximize your workout, there are pros and cons to wearing one. Before you choose to wear a belt, you should know both sides of the story.

Identification

A weight lifting belt resembles a giant pants waist belt, but you don't thread a weight lifting belt through your belt loops. The part of the weight lifting belt that wraps around your back is larger than the part that connects at the front. You wear a weight lifting belt over your workout clothes. The large part sits over your lower back to protect it during heavy lifts. The belt should be snug but not overly tight.

Function

Lifters use a belt to assist them in lifting more weight and to protect their backs during heavy lifts. According to the National Strength and Conditioning Association (NSCA), a weight lifting belt helps you lift more weight due to the recoil that occurs when your back makes contact with the stiff belt. A weight lifting belt creates intra-abdominal pressure and stiffens your torso, protecting your spine when you are lifting heavy weights.

Bad Form

The NSCA warns that in order for a weight lifting belt to help you lift more weight, you must already have bad form. If you maintain a neutral spine, the effect from the weight lifting belt will be minimal. You must round out your back and almost bounce it against the belt to get any lifting assistance, and this increases your risk of injury. If you want to lift more weight, you should take the time to gradually strengthen your back muscles so they can handle the extra load without assistance.

Cardiovascular Effects

A study published in "The Journal of Strength and Conditioning Research" tested the effect of a weight lifting belt on blood pressure and heart rate. Six participants performed an aerobic exercise and two strength exercises, one time with a belt and one time without. The results of the test showed that wearing a belt resulted in increased blood pressure and heart rate. The researchers concluded that if you have any cardiovascular issues, either known or unknown, wearing a belt can put you at a higher risk of related health complications.