For many lifters, pushing their limits means venturing into heavier weights. While this is a great way to build strength, proper form remains crucial to prevent injury. Here's where weightlifting belts enter the scene. Weightlifting belts offer several benefits for lifters aiming to maximize their performance safely, working by influencing intra-abdominal pressure (IAP). IAP refers to the pressure exerted by your organs against your abdominal wall. During heavy lifts, creating a strong IAP helps to stabilize your core and spine. By supporting your abdomen and giving you something to brace against, weightlifting belt provides external support that helps you increase IAP.
There is a misconception that weightlifting belts somehow weaken your core muscles. Research, however, suggests that belts don't decrease core activation, and instead, they might even enhance how your core muscles function by providing a more stable platform for them to work against. Interestingly, some research suggests belts might even indirectly benefit quad activation during exercises like squats. The increased core stability provided by the belt could potentially lead to a more efficient transfer of force from your core to your legs, improving performance!
The Valsalva Manoeuvre: A Partner, Not a Rival.
Another technique commonly used by weightlifters to improve core stability is the Valsalva maneuver. This involves taking a deep breath, holding it, and forcefully exhaling against a closed glottis (the space between your vocal cords). This creates a powerful increase in intra-abdominal pressure, similar to what a weightlifting belt aims to achieve.
The good news? Weightlifting belts and the Valsalva manoeuvre work beautifully together. The belt provides consistent external support, while the Valsalva maneuver delivers a quick burst of IAP to further stabilize your core during the lift. They act as complementary tools to maximize core engagement and potentially reduce the risk of injury when lifting heavy weights.
While the American Heart Association Scientific Statement on Resistance Exercise discourages lifting under Valsalva, they do not cite any evidence of an increased risk of stroke. The folks over at Starting Strength have written an in depth article on this very subject, and concluded that those with Berry aneurysms (present in 1-6% of the general population) have an increased risk of subarachnoid hemorrhagic stroke. However, for those individuals, performing the valsalva manoeuvre incurred less risk of stroke than "sex, masturbation, anger, and blowing one’s nose." Indeed, even shopping, watching tv, and using the bathroom, and sleeping were all found to entail a higher risk of subarachnoid hemorrhagic stroke than exercise. Regardless, those lifting over 80% of their 1RM or those lifting lighter loads until failure will find it virtually impossible not to perform the valsalva manoeuvre at least briefly.
Benefits and Considerations: Weighing the Pros and Cons.
Weightlifting belts offer several potential benefits for lifters:
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Improved Core Stability: By increasing IAP, belts provide external support that helps you maintain a strong, braced core during lifts. This can lead to better form, potentially reducing the risk of injury.
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Increased Weight Lifted: The enhanced core stability offered by belts allows you to lift heavier weights safely, leading to faster strength gains. Bar speed correlates strongly with one rep max weight, and many studies show that bar speed increases when participants wear a weightlifting belt. This suggests that wearing a belt improves performance, with several studies demonstrating that the bar moves anywhere from 6% to 15.5% faster when wearing a weightlifting belt.
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Confidence Boost: Some lifters feel a sense of security and support when using a belt, which can improve their confidence and focus during heavy lifts.
- Potentially Reduced Spinal Stress: The increased core stability and intra-abdominal pressure created by a weightlifting belt may help distribute stress away from the spine during lifts, with one study showing that spinal compression forces decreased by around 10% when participants wore weight belts- however, this effect was only present when the participants also inhaled before lifting, further proving the importance of the Valsalva Maneuver.
When to Belt Up: Maximizing Benefits and Safety.
Weightlifting belts aren't a one-size-fits-all tool. Here's a breakdown of when they can be most beneficial:
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Lifting Heavy: As weights get heavier, the demand on core stability increases. Belts provide valuable external support, helping you maintain proper form and potentially preventing injuries during lifts like squats, deadlifts, and overhead presses.
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Complex Lifts: Exercises that involve multiple joints, like Olympic lifts (snatch and clean & jerk), can benefit from the extra core stability offered by a belt. The belt can help you maintain a strong, braced core throughout the complex movement pattern.
- Preventing Re-injury: To be clear, if you are injured you should allow the injury to heal, and a belt will not protect you- in fact, a 2005 study found that they may worsen existing injuries. However, the same study found that belts can be helpful in preventing re-injury after you have recovered.
While belts can be helpful, beginners should prioritize building core strength before relying on a belt, as while belts provide external support and improve the spine's passive stability, they do not necessarily affect muscle stability, which is perhaps why in the past beginners have shown no increase in IAP or maximal force when wearing a belt. Those new to weightlifting are often still developing their core strength and learning how to brace properly during lifts, things a weight belt cannot replace. Overall, a belt is a supportive tool for lifters, but building a strong core foundation is crucial for long-term success. In addition, if you have issues that are exacerbated by blood pressure spikes or increases in IAP (such as a hernia), it would be advisable to put a pause on your weightlifting journey and seek medical guidance on how to proceed.
Wearing Your Weightlifting Belt for Optimal Support.
To reap the benefits of a weightlifting belt, proper positioning and tightness are key. Wrap the belt comfortably around your lower abdomen or waist, ensuring it sits just above your hip bones. This placement allows the belt to provide full contact and support across your back, sides, and front torso. When it comes to tightness, the goal is to find a balance between support and comfort. Here's how:
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Take a deep breath and brace your core: This simulates the IAP you want to achieve during the lift.
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Snug the belt: While holding your breath and core braced, tighten the belt until it feels snug but not constricting. You should be able to breathe comfortably, with some room for ribcage expansion.
- Test it out: Perform a few unloaded squats or deadlifts to see if the belt restricts your movement or breathing. Adjust the tightness as needed.
A good rule of thumb is to be able to fit two fingers (widthwise) between the belt and your body when it's tightened. Remember, the belt shouldn't replace proper core bracing; it's there to enhance it.
Additional Considerations: Types of Weightlifting Belts.
While the core functionality remains similar, there are different types of weightlifting belts available, each with its own pros and cons:
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Closure Mechanism:
Lever belts offer the most rigid support thanks to an adjustable lever mechanism that allows for tight, personalised fastening. Popular with powerlifters, they provide maximum core stability for heavy lifts but may restrict mobility for exercises requiring a wider range of motion. One downside to this type of belt is that they are not as easy to adjust as other types of belts, requiring a screwdriver to adjust the lever mechanism.
Pin/Prong belts offer a good balance between support and ease of adjustability. They feature a series of holes and one or two metal pins for fastening. With this style, you may have to settle for the belt being slightly looser or tighter than optimal to accomodate for the position of the belt holes (an issue not present with lever or velcro belts). Pin belts are generally less rigid than lever belts but provide more support than velcro options. They are a popular choice for weightlifters due to their versatility and easy adjustment.
Velcro belts offer a convenient and budget-friendly option with adjustable closures. They provide good support, but may not be as effective as lever or prong belts for heavy lifts, as they can come undone when IAP is extremely high or if the belt is older. Their flexibility makes them a good choice for exercises requiring more mobility. -
Materials:
Nylon belts are generally more affordable and offer a good balance of support and flexibility, whereas leather belts are more traditional and can be very durable, but tend to be stiffer and require a break-in period.
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Thickness:
While both prong and lever belts generally come in 10mm thickness, lever belts can also come in 13mm thickness. These are more difficult to find, tend to be stiffer, and are usually reserved for those lifting 2x their bodyweight or more. For most recreational lifters, a 10mm belt is more than sufficient.
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Design:
Weight belts are available in both straight and tapered designs, with the belt becoming narrower towards the front. This can offer a benefit for some lifters who need balance between support and flexibility.
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Federation Rules:
Knowing the rules of your lifting organization is paramount. For powerlifters, the International Powerlifting Federation (IPF) and USA Powerlifting (USAPL) allow lifting belts that are up to 10cm wide, and 13mm thick. For those interested in olympic lifts, the International Weightlifting Federation (IWF) allows belts up to 10cm wide to be used in competition.
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Width:
Weight lifting belts generally come in 4 inches or 6 inches, with 4" being the most common size. There are also belts available in 3 inches, which are usually reserved for those who are shorter and have less space between their hip bones and the bottom of their ribcage. 6 inch belts are usually thinner than 4 inch belts, and are also not permitted in many lifting organisations, making them redundant for most lifters, with the exception being taller individuals who do not plan to compete (outside of strongman, which does not have restrictions on 6" belts).
Ultimately, the best type of belt depends on your individual needs and lifting style. Consider factors like your experience level, the type of lifts you perform, and your budget when choosing a weightlifting belt.
Weightlifting belts can be a game-changer for lifters looking to maximize performance and safety when pushing their limits. By increasing core stability and potentially allowing for heavier lifts, belts offer a valuable tool to enhance your training. However, remember that proper form and core strength development remain paramount. View the belt as a supportive partner, not a replacement for solid technique and core training. With this balanced approach, you can leverage the benefits of weightlifting belts to reach your lifting goals.