How to use a Weightlifting Belt?

How to use a Weightlifting Belt?

Weightlifting belt is the most used accessory in the gym however it is often used incorrectly. Many people utilize the weightlifting belt by tightening it around their stomach as tight as they can and even sucking in their gut to get it tighter. This is a dangerous and improper way to use the belt. To properly use a belt, you must breathe “into the belt”. If you tighten it as tight as possible around your waist you lose the opportunity to brace. Expanding your stomach into the belt and then bracing against it is the proper and most effective way to utilize a weightlifting belt.

Why use a Belt?

A belt will provide additional stability for your lower back and aid your core muscles. For this purpose, anytime you are trying to get maximal gain from a lift, a belt is beneficial. The most common lifts a belt is used is heavy squats and deadlifts. You also see people utilizing them in Bench Press and Overhead Press.

When to use a Belt?

It is important to recognize when you need to get maximal gain from a lift because it is not every set or every rep. There is a difference from the first set of a workout program and your max out set at the end of a program.

When not to use a Belt?

The long-term effect from constantly wearing a belt can be harmful. When using a belt all the time, your body becomes reliant on the support. You are essentially weakening the core by utilizing a belt all the time. It also doesn’t allow the athlete to improve their bracing technique.

Just like you would with any lift you progressively work to lift heavier with better form. You should use the same technique with your belt. You can either have exercises where you don’t use a belt at all and work to increase the weight where you don’t need the additional support. Another technique is intra-set document what warm up set you achieved without a belt and week to week try increasing that weight.