Starting Strength Coach Grant Broggi breaks down everything you need to know about weightlifting belts. He explains exactly why, when, and how to use a belt for your barbell training.
Introduction to Lifting Belts
When you start lifting, you might wonder about the accessories that seasoned lifters use, particularly lifting belts. These are not just for show; they serve a crucial function in enhancing your lifting technique, safety, and overall strength gains.
Why Use a Lifting Belt?
A lifting belt is primarily used to increase intra-abdominal pressure, which acts as a brace to support your spine during heavy lifts. This is crucial when performing exercises like squats, deadlifts, and overhead presses. The belt provides a wall for your abs to push against, increasing pressure within the torso and stabilizing your spine. This helps you lift heavier weights safely.
When to Use a Lifting Belt
For beginners, it's essential to learn the proper form and get accustomed to the movements without a belt. However, once you start lifting heavier weights—typically within 3-6 weeks of consistent training—it might be time to introduce a belt. It’s particularly useful when you feel your progress starting to plateau or when the stability of your core becomes a limiting factor in adding more weight.
Choosing the Right Belt
Belts come in various sizes and materials, but for weightlifting, a sturdy leather belt with a width of about 4 inches is ideal. The belt should be tight enough to support your lifts but not so tight that it's uncomfortable or restricts your breathing. For most people, a single-prong leather belt offers a good balance between support and comfort.
How to Use a Lifting Belt
To use the belt effectively, wear it around your abdomen, just above the hips and below the ribcage. It should be tight enough that you can barely fit a few fingers between the belt and your body. Before lifting, take a deep breath into your belly (not your chest), and push your abdomen against the belt all around. This increases the pressure around your spine, providing stability.
Practical Tips for Belt Usage
1. Start Without a Belt: Learn the mechanics of each lift without a belt so you understand how your body moves naturally.
2. Introduce the Belt Gradually: Start using the belt with lifts that you find challenging or when you’re attempting near-maximal loads.
3. Ensure Proper Tightness: The belt should be tight for heavy lifts. Experiment with different tightness levels to find what allows you to contract the hardest for the specific lift you are performing (i.e. squat maybe different than deadlift).
4. Use For Last Warmup & Work-sets: If you are going to use the belt for your Work-sets ensure that you use it for your last warmup as well.
Conclusion
A lifting belt is a valuable tool for enhancing performance and safety in weightlifting. It is not just a piece of equipment but a training aid that, when used correctly, can significantly improve your lifting technique and increase the amount you can safely lift. Remember, the goal is to use the belt to enhance your training, not to rely on it for every lift. As your strength and technique improve, you'll be able to make informed decisions about when and how to incorporate a belt into your training regimen.