A lifting belt is a staple piece of equipment in many gyms, commonly seen wrapped around the midsections of powerlifters, weightlifters, and CrossFit enthusiasts.
But while it’s often viewed as a must-have accessory for heavy lifts, understanding when and how to use a lifting belt can make a significant difference in your performance and safety. Let’s explore the best times to strap one on and why it’s not always necessary.
What Does a Lifting Belt Do?
Before diving into the “when,” it’s important to understand the “why.” A lifting belt serves two primary purposes:
- Increases Intra-Abdominal Pressure (IAP): When you brace your core with a belt, you’re able to generate more pressure within your abdominal cavity. This pressure supports your spine by creating a more stable foundation during heavy lifts.
- Promotes Better Spinal Alignment: By providing tactile feedback, a belt encourages you to maintain a neutral spine and avoid excessive flexion or extension during lifts.
These benefits help reduce the risk of injury and can improve your ability to lift heavier weights.
When to Use a Lifting Belt
While a lifting belt can be beneficial, it’s not something you should rely on for every movement or workout. Here are the best scenarios for using one:
1. During Maximal or Near-Maximal Lifts
If you’re attempting a one-rep max or working at 85-90% of your one-rep max for compound lifts like squats, deadlifts, or overhead presses, a belt can provide the extra core support needed to handle those loads safely. This is especially true when lifting weights that challenge your ability to maintain proper form.
2. For Heavy Compound Lifts
Movements that place significant stress on your lower back and require a strong core brace are ideal for belt use. These include:
- Squats (back, front, and variations)
- Deadlifts (conventional, sumo, and Romanian)
- Overhead presses
- Clean and jerk or snatch in Olympic lifting
These exercises benefit from the added support because they involve axial loading—direct stress on the spine.
3. When Fatigue Sets In
Toward the end of a challenging training session, fatigue can compromise your ability to brace your core effectively. Using a belt during the final sets of heavy lifts can help maintain proper technique and prevent compensatory movement patterns that could lead to injury.
4. When Progressing to Heavier Weights
If you’re in a training phase focused on progressively overloading your lifts, a belt can help you safely handle heavier loads while building strength. However, be mindful not to overuse it during submaximal lifts or warm-up sets.
When Not to Use a Lifting Belt
1. During Warm-Ups or Light Sets
Avoid using a belt for warm-up sets or lighter weights where core engagement and technique can be developed without assistance. Over-reliance on a belt in these situations can weaken your ability to brace naturally.
2. For Non-Axial Loading Exercises
Exercises like pull-ups or isolation movements (e.g., bicep curls, leg extensions) don’t place significant stress on the spine and don’t require a belt.
3. To Compensate for Poor Form
A lifting belt won’t fix poor technique. If you’re struggling with form during heavy lifts, focus on building core strength and refining your movement patterns before turning to a belt.
4. All the Time
Using a belt for every exercise can lead to a dependency, preventing you from developing the natural core strength and stability needed for long-term progress and injury prevention.
How to Use a Lifting Belt Properly
- Positioning: Place the belt around your waist, just above your hip bones. It should feel snug but not restrict your breathing.
- Bracing: Before starting your lift, take a deep breath into your belly, push your core against the belt, and hold the brace through the movement.
- Adjustment: Ensure the belt fits tightly enough to provide support but not so tight that it limits your range of motion or causes discomfort.
Develop Core Strength Alongside Belt Use
While a lifting belt is a helpful tool, it’s no substitute for a strong core. Incorporate core-strengthening exercises such as planks, ab rollouts, and anti-rotation work (e.g., Pallof presses) into your training to build the intrinsic stability needed for safe and effective lifting.
Final Thoughts
A lifting belt can be an excellent tool for maximizing strength and safety during heavy lifts, but it’s should NOT be a crutch. Use it strategically for maximal or near-maximal efforts and when your lifts demand extra support. At the same time, focus on developing natural core strength and mastering proper technique to ensure long-term success in your fitness journey!