Weight belts are a popular item used in weight training primarily for heavy powerlifting exercises such as squats and deadlifts. The belts are used to help increase the amount weight lifted and to prevent low-back injuries. Although, weight belts may offer some benefits during heavy lifts, they are not necessary all of the time.
Purpose
Wearing a weight belt during heavy lifting has been shown to increase intra-abdominal pressure during squats. This may result in individuals being able to complete a greater number of repetitions and thus increase their one-repetition maximum, reports the American College of Sport Medicine. Furthermore, the weight belt also works to stabilize the lower back during the lifts, which can help reduce the risk for lower-back injuries that may occur during maximal lifting for exercises such as barbell squats and deadlifts that stress the lower back.
Drawbacks
Wearing a weight belt too often may reduce the chance to engage and strengthen important core and abdominal muscle used during the lifts, notes the National Strength and Conditioning Association. This is significant because the core and abdominal muscle are used during squats and deadlifts. A study in 1996 showed that women with stronger abdominal muscles were able to lift significantly more weight than women with weak abdominals, reports Christopher C. Frankel and Len Kravitz, Ph.D., of the University of New Mexico. Wearing a weight belt during submaximal exercises may lead to plateaus or a decrease in performance.
When to Use a Weight Belt
Use a weight belt to protect the lower back only during maximal or near-maximal lifts for exercises that stress the lower back. Leave the weight belt off during submaximal and lightweight squats or deadlifts to help build up your abdominal and lower back muscles. Additionally, a weight belt is not needed for exercises that do not stress the lower back such as the biceps curl or bench press.
Considerations
The most effective way to prevent lower-back injuries is to practice proper technique and lift an appropriate weight. Always lift with your legs and not your back, keeping your spine in a stable and neutral position throughout the entire movement. Beginners should not perform maximal or near-maximal exercises such as squats and deadlifts without first demonstrating proper form during submaximal lifts, or without the supervision of a trained professional. Always have a spotter available during any heavy lifting.
References
- University of New Mexico: The Weight Belt Controversy; Christopher C. Frankel and Len Kravitz, Ph.D.
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2006
- "ACSM's Resource Manual for Guidelines For Exercise Testing and Prescription"; Amercian College of Sports Medicine; 2006
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