Using A Weight Lifting Belt - Part 2

When the belt is in place it should be positioned and tightened correctly. The belt should be directly over the gut and not more comfortably placed below the gut because in that position it will not give the abdominal muscles something to push against. If the belt is too loose or tight it also won’t give your abs something to push against.

When the belt is worn too high it can compress the ribs and potentially cause injury to the bones. When it’s worn too low it will put too much pressure over the waist and lower spine, increasing your risk of injury.

Weight belts should not be used through an entire workout, but rather only during the heaviest lifts when you need the support to your back. The Mayo Clinic recommends that people consider a belt during power lifting or dead lifts as a reminder to keep your spine in the correct position. (2)

Most seasoned lifters will use the belt at or above 90% of their estimated 1 rep maximum. This means they use the belt only with their heaviest lifts and not to protect their back. This means they are using the belt to improve the efficiency of the lift and not to prevent injury.

Does the average lifter need a weight lifting belt at the gym? Probably not. Without the proper instruction the belt can change the load on the spine, increase the risk of injury and not help the athlete to improve his performance.

References:

(1) Backfitpro: On The Use Weight Belts

http://www.backfitpro.com/pdf/weight_belts.pdf

(2) MayoClinic: If I Lift Free Weights, Do I Need to Wear a Weightlifting belt

http://www.mayoclinic.org/healthy-living/fitness/expert-answers/weightlifting-belt/faq-20058221

Resources:

University of New Mexico: The Weight Belt Controversy

http://www.unm.edu/~lkravitz/Article%20folder/weightbelt.html

BuiltLean: Weight Lifting Belt: Should You Wear One

http://www.builtlean.com/2012/10/01/weight-lifting-belt/

Breaking Muscle: Weight Lifting Belts: Should You Use one

http://breakingmuscle.com/olympic-weightlifting/weightlifting-belts-should-you-use-one-pro-and-con