Hernia guards, or light flexible belts, do not help for powerlifting. If you have a specific injury, such as a hernia, don't attempt to exercise without prior approval from your physician. Certain types of belts do help with powerlifting, but they don't resemble a hernia guard or light gym belt. A weightlifting belt is much stiffer and will assist in both the squat and deadlift, but not in the bench press. These are the three lifts contested in powerlifting. Consult a health care practitioner before beginning any strength training program.
Intra-Abdominal Pressure
Belts assist in lifting by increasing intra-abdominal pressure, or IAP. IAP -- the amount of pressure you generate by holding air in your abdomen -- generates a stabilizing effect on your spinal column. In turn, this reduces the strain on many of the muscles that work to keep you upright during the squat and deadlift, including your obliques and spinal erectors. A belt must be stiff and rigid to provide this benefit.
Squatting
When squatting, wearing a proper belt allows you to remain more upright, which makes it easier for you to control the position of the bar as you stand up under the weight. A 1992 study published in, "Medicine & Science in Sports & Exercise" showed that weightlifting belts increased IAP by 25 to 40 percent. Weightlifting belts became more effective as the squat weight increased.
Deadlift
The deadlift also requires core stability, which is increased via successfully increasing IAP. By achieving a more vertical torso position, and ensuring you do not round your back, you lift in a more efficient manner with less risk of injury. The more you lean forward, or the more your back rounds, the greater the shearing force on your lower back. Keeping your torso closer to vertical changes the force from shearing to compressive, which your spine handles with much less difficulty.
Weightlifting Belts
Weightlifting belts are stiff and inflexible, made of heavy leather ranging from 10 to 13 mm thick. The belt itself may be up to 4 inches high. This creates a strong, stable surface to push your abdominals against after you have pulled in a small amount of air. To do this, take a deep breath and fill your abdomen with air, then let half of it out. Push your abdominals against the belt, and you should feel your core tighten. If not, your belt may need to be tighter. Do not hold your breath throughout the entire lift.
References
- "Strength Training Anatomy -- Third Edition"; Frederic Delavier; 2010
- "Medicine and Science in Sports and Exercise"; The Effectiveness of Weight-belts During Multiple Repetitions of the Squat Exercise; J.E. Lander, et al.; 1992
- "Medicine and Science in Sports and Exercise"; The Effectiveness of Weight-belts During the Squat Exercise; J.E. Lander, et al.; February 1990
- "Neuromechanics of Human Movement -- Fourth Edition"; Roger Enoka; 2008
- "The Westside Barbell Book of Methods"; Louie Simmons; 2008
