On the Use of Belts

Reminder: A weekend schedule is in place for Monday (Labor Day) - 8 AM and 9 AM classes with a 10 AM open gym only.

Marcus of TJ's Gym sticking a clean during the NorCal Sectionals while belted.

A topic that tends to stir some controversy is the usage of belts during lifting. Many argue that the belt is an artificial external aid that prevents a trainee from becoming stronger. Some also suggest that if the use of a belt is required then the weight being lifted is too heavy. I fall squarely on the other side of this debate and recommend the use of a belt provided certain conditions are met. A belt does not lift the weight for the trainee, but it might just enable them to get stronger than they would without it.

When you lift using a barbell, your torso transmits the force you are generating to the bar. Sometimes the torso pushes against the bar directly, as in the squat, and in other cases it provides a stable platform from which the arms move the bar, as in the pulls and presses. The more rigid your trunk is during a lift, the more efficiently and safely force is transmitted. This is the primary reason the Valsalva maneuver is employed during heavy efforts.

The primary purpose of the belt is to increase the rigidity of the torso. As you take in a big breath and hold it during the Valsalva, you contract your abdominal musculature and the belt provides an external resistance for the abominals to fight against. There are those that have made the claim that the abdominals are allowed to relax when the belt is used. Such sentiments are usually expressed by those that have never properly worn a belt during a heavy effort. The abs are worked significantly harder when a belt is worn because they are contracting against an externally imposed restriction. Those that have used one correctly can attest to this. The proper use of the belt and the Valsalva maneuver aids in turning the trunk into one solid piece that more effectively delivers force to the bar. This allows for heavier weights to be handled and the strength of both the belted and unbelted lifts will improve.

The belt also serves the additional purpose of providing cueing to the lower back during the lift. It will not prevent a trainee from rounding or overextending their backs during a lift by itself, but it can provide tactile information about what the back is doing. Having the belt in place will make it easier for the lifter to feel what is going on and allow them to make the necessary corrections earlier and to potentially avoid injury. For those that have injured their backs, or generally have back issues, the use of a belt is well advised, provided proper form is understood.

So if belts are so good, are there times when they should not be worn? The answer is yes. If a lifter does not yet have a good grasp on proper mechanics, then the addition of the belt is not recommended. It will only introduce another variable into the learning process and confuse the lifter. Further, the use of the belt during lighter efforts and warmup sets is unnecessary. It should generally only be used during heavier warm ups and work sets by trainees that can lift correctly. If a trainee is trying to use a belt to rescue their improper form, the answer is to address the technique issues first and worry about gear later.

For those interested in using a belt, there are several in the gym to choose from. A good bet is to try one of the velcro models that is available. The belt should be tightened enough to provide some resistance when the abdmonials are contracted, but not so tight that it restricts the abs from fully engaging. When in doubt, wearing the belt a little more loosely is the best plan. As a lifter progresses, they may choose to use a thicker leather belt. These are more difficult to wear and adjust, but the level of support they give is unmatched by the velcro belts.

Wearing a belt is not required and some may not desire to use one. The choice is up to the individual. Belts are not to be worn by those that do not know how to lift and their use is not needed when the weights are light. However, as the poundages climb and your experience increases, do not be afraid to try one. A belt does not store elastic energy or otherwise move the weight for you, but it may well make you stronger.