Why Wear Weight Lifting Belts?

Inzer 13mm double prong belt

You see them in every gym.  You probably know someone who owns one.  What are weight lifting belts for and why do you need one?

A friend of mine asked me about weight lifting belts last week.  He had mastered proper squat form and noticed that some of us wore belts during squat and deadlift.  He is fifty years young and I realized that this might be a fairly common question amongst midlife lifters.  Before we get into what belts are best, it's necessary to explain why we even use belts at all.


When do you need to wear a belt?

The easy answer is that you don't need to wear one and the Mayo clinic agrees with me.  I know it sounds strange coming from me when there are literally thirty pictures of me wearing one on this site, but allow me to explain. Most of my training is done without a belt and this is not an uncommon practice in strength training.  Many of us regularly train without a weight lifting belt because it makes us stronger.  Think about the principle of specific adaptations to imposed demands and you'll start to get the picture.  Since your body will adapt to wearing a belt during your lifts, it's wise not to wear one all the time.  I'm not saying you can't wear a belt just to remind you to keep your back straight, but that isn't the primary purpose of wearing a belt in the first place.  
Some of you might think I've lost my mind when I say that I regularly get under 400 plus pounds without a belt.  The belt is only used to help stabilize your core during heavy lifts.  This is what protects your spine from getting destroyed in squats, deadlifts, and similar movements.  But the belt only amplifies the effects of the Valsalva maneuver.  

That what maneuver?

The Valsalva maneuver is the act of trying to exhale while not letting any air escape.  It's kind of like holding your breath, but it's done with force.  It's also done from your belly; it's diaphragm breathing.  This act makes your core very stiff and that protects your spine.  It has been compared to the push you do when you go to the bathroom, but while staying tight everywhere.  It also causes your blood pressure to rise and heartbeat to slow.  This only lasts the duration of the lift though.  Done correctly, you breathe into your belly and hold your breath during the eccentric (negative) portion of the lift.  At some point in the concentric (positive) portion of the lift, you exhale.  

****Always check with your doctor before performing any type of exercise.  Valsalva's maneuver could be dangerous to those with per-existing heart conditions. 

So what does the belt do?

When you perform the valsalva maneuver, you flex your entire core and your abs take a lot of the stress.  By wearing a tight weightlifting belt and pushing your abs against it, you are able to stabilize your core much more than without one.  It can literally add up to 50 pounds to an elite level lifter's squat or deadlift.  This is assuming the lifter is wearing a good belt.

What is a "good" belt?

If you are just wearing a belt to remind you to keep your back straight, any belt will do.  You could literally bring one from home and wear it until keeping your back in proper position becomes habit.  Now if you are really utilizing the weight lifting belt to stabilize your core, you need something more.  Your belt should be high quality leather ten to thirteen millimeters thick.  It's metal parts should be steel, preferably zinc plated, and seamless.  You should pay about $100 for a good belt, but you should only pay for it once in your life unless you lose it.  I am partial to Inzer double prong belts because I've had the same one for a few decades.  They also make lever belts used by professionals.  A lever belt is just that.  Instead of a buckle with prongs to push in, you have a lever that squeezes the belt tight.   

 










Ok.  I've got a belt.  How do I learn to use it?

I highly recommend hiring a good trainer to teach you how to properly use a weight lifting belt.  
If you just can't find anyone who can show you.  Put the belt on a little loose and practice pushing your belly out against it when you take your breath just before the lift.  This will help you make belly breathing a habit and allow you to feel what you should be doing.  After you get the hang of it, you should only use the belt with the heavier sets of your workout.  This way your core doesn't become completely dependent on the belt for support during your lifts.  It's also a good idea to wear it on days when you feel a little weak.  

585lbs deadlift @ 146lbs bodyweight

Stay strong!