Weight belts, also known as lumbosacral support belts or LSSs, are pieces of athletic equipment used by weightlifters to support the abdominal region and lower back during intense weightlifting. Weight belts are common at competitions when athletes attempt to set new best personals. Many styles are available, including nylon belts with velcro fasteners, leather belts and air-bladder inflatable models. Lighter models are used in industrial settings by workers lifting heavy loads.
Benefits
Weight belts are designed to protect the lower back and lower-body musculature during high-resistance weight training involving complex movements, especially during squats and deadlifts. The belts may assist the participant by providing increased abdominal pressure, keeping the torso rigid and giving feedback on the correct body positioning during exercise to reduce spinal compression and lateral movements. Increased abdominal pressure could be helpful in countering stress on the vertebrae, intervertebral discs and spinal musculature during lifts.
Criticism
According to researchers Christopher Frankel and Len Kravitz, Ph.D., both of the Exercise Department at the University of New Mexico, weight belts might not be as effective as traditionally thought. In a 2000 article published in "Personal Trainer" magazine, Frankel and Kravitz reviewed multiple studies on the effectiveness of weight belts. Some of these studies suggest that weight belts might not provide enough abdominal pressure or adequately protect spinal musculature. However, Kravitz and Frankel note the studies used laboratory experiments and industrial settings, both of which use movements different from those of weightlifting.
Recommendations
Dr. Edward Laskowski of the Mayo Clinic recommends using a weight belt during powerlifting or dead lifts, but he advises against them for other weightlifting exercises. According to Laskowski, the belt doesn't offer most participants improved performance or better spine protection, especially with exercises that don't stress the lower back. According to Fitstep.com, weight belts might be used for routines incorporating squats, overhead presses, deadlifts, power rows, power cleans or other maneuvers that involve heavy weights and lower-back stress.
Weight Belt Technique
It is good practice to remove the belt after completing the exercise that requires the belt. Using a weight belt that is narrow in front and much wider in back is advocated by 24 Hour Fitness to prevent bending back too far when performing upward lifting. To give proper increased abdominal pressure, a weight belt has to be tightened to the point of being uncomfortable.
Cautions
Relying on a weight belt can allow your core muscles to weaken, reducing your body's natural weight belt effect. Wearing a weight belt that is properly tightened for too long can elevate blood pressure. Belts that are too tight can compromise blood flow to the abdomen and lower back.
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