Many individuals use weight lifting belts when working out. Unfortunately, most people don't know how to properly wear the belt and when they should actually use it. Belts are typically made with leather; however, they can also be made with nylon or another composite material. They are intended to keep wearers safe from injury; however, research on their use is mixed.
How It's Worn
The lifting belt is worn around your waist just above the area where your back attaches into your glutes. Pull the belt tightly around your waist, looping the belt through the metallic loop on the left side of the belt. When the belt is tight, fasten the attachment tongues to the buckle. There may be one or two fastening tongues on the belt. Make sure that the belt remains centered on your waist and does not drift to the left or to the right.
What It Does
Stuart McGill's book, "Ultimate Back Fitness and Performance," dedicates a whole chapter on the use of weight belts. McGill cites numerous studies and states that the use of a weight belt will increase intra-abdominal pressure. This will keep your back more rigid during an exercise and will allow you to lift more weight if you are an elite, strength-training expert.
Safety Considerations
Use of a weight lifting belt has been shown to slightly reduce the injury rate on individuals who have previously had a back injury; however, individuals who a re-injured while using a lifting belt are more likely to have a more serious injury than those who did not, according to McGill. Furthermore, individuals who have not been injured and use a weight lifting belt display several qualities associated with increased risk of back injury than those who do not. Belts give a false sense of strength to the user, causing him to attempt more weight that he would normally be able to handle. The biomechanics, or movement pattern, of individuals who use a belt may be different from pre-belt usage. This allow individuals to drift into poor lifting habits when performing exercises because they do not have to consciously control their back during the lift since the belt handles spinal location. Finally, use of the weight lifting belt reduces the recruitment of back muscles during exercise. This leads to de-training of the muscles and predisposes you to injury when not wearing the belt.
Final Thoughts
Although research into the use of weight lifting belts and their potential to improve safety during lifts is mixed, a conservative approach should be taken with their use. First, you should consult your doctor to discuss the use of a weight lifting belt in relation to the condition of your back. A weight lifting belt should never be a permanent solution to alleviate a back problem, unless under direct doctor's orders. Advanced lifters, whose primary goal is to lift at maximal capacity, should limit use of the lifting belt to near-maximal and maximal levels only. This will ensure proper conditioning of the back muscles during other stages of training. Finally, if you do decide to use a weight lifting belt, it does not give you an excuse to neglect your form while working out. The best way to prevent injury while lifting is to maintain proper form at all times and not rely on the belt for support.
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