THE BENEFITS OF A WEIGHTLIFTING BELT

Reading time: 13 min. 

Weightlifting belts are one of the most widely used accessories in sports such as powerlifting, Olympic weightlifting, etc. However, they are becoming more and more popular among weightlifting and cross training athletes.

But are the benefits and the way they should be used already part of the common sense of those who work out? To help you understand if you need a belt and how to use it, we've tried to gather the main features in this article. If you're looking to learn more about weightlifting belts, then this article is for you.

 


Is there any scientific evidence?

As much controversy as the use of belts has been creating between communities of different sports, there are some studies that have brought some evidence of the benefits of the use of belts in certain weight lifting movements.

A study by researcher Kei Miyamoto¹ showed that, assuming that increased intra-muscular pressure of the muscles in the spinal zone stabilizes the lumbar spine, the use of a belt seems to contribute to stabilization during weight lifting.

Another study by Idsart Kingma² noted that the use of a belt "reduced compression forces by about 10%, but only when inhaled before lifting" - which came to demonstrate that the use of a tight and firm belt while the athlete inhales before lifting the weight seems to reduce the burden on the spine.

What are the main benefits?

Between studies and testimonies, there are some benefits that can be highlighted for the use of a belt in weightlifting movements. These include:

• Stabilization of the upper and lower body;
• Increased abdominal pressure, which helps stabilize the spine;
• Prevention of injuries, due to this same stabilization;
• Athletes reported that the use of a belt in an appropriate way brings a heightened body awareness, especially in the core area and the correct positioning of the spine during the movement - athletes can maintain a proper posture and their core muscles are contracted, which protects them;

An article by Stronger by Science³ pointed out some of the metrics already researched that demonstrate the benefits of using the belt in an athlete's performance. These are summarized here:

• Intra-abdominal pressure increases between 15-40%;
• Spinal atrophy decreases between 25-50%;
• Bar speed increases by 6-15%.

What kind of belts are there?

There are 3 types of belts, with different functions and for different purposes. Find out which one is right for you:

Type 1 - Powerlifting Belt or Power Belt

The Power Belt is the right belt for Powerlifting athletes - it has the same width across the entire belt for maximum protection, typically 10 cm, is sturdy and with reinforced seams. Its clasp is a lever, which allows it to be adjusted to the desired size - this is a specialized belt to provide strength and support under heavy loads.

Type 2 - Neoprene Weighlifting Belt

These are usually available in 2 contact zone sizes: 10cm and 15cm.The neoprene belt is a belt loved by many cross training athletes because it is easily removed during a WOD - its Velcro fastening is quicker and doesn't require apnea to be opened. Another feature is that the neoprene belt allows you to adjust its size whenever necessary, if there are differences in waist size over time.

Type 3 - Leather Weighlifting Belt

The belt is fastened by a buckle, which makes it much safer and less likely to open during a movement. However, this type of buckle is more difficult and slower to open, which can cause delays during a competition or workout.The leather belt is the most traditional option for belts - its material is more durable and usually has a cushion in the lumbar area for increased comfort.

When and how to use the belt?

A belt should only be used for weight lifting movements, and studies seem to show that they are only beneficial for lifts at 90% of the one repetition maximum weight.

Therefore, for lifts with lower loads, experts advise against using them. This is because the belt can weaken the core area, as its support can lead to less recruitment of the muscles during the movement. Despite the safety it can create, it's important that the athlete does not stop recruiting the core on his own, in order to stay protected. Also, confirming that the belt is well placed is very important to avoid injuries.

In conclusion, here are a few tips on how to use the belt:

• The belt should be worn with the abdominal area free of air but the muscles should not be contracted too tightly during the use of the belt, otherwise it will be hard to breathe. To confirm that it's correctly positioned, there should be no space between the belt and the belly.
• The continuous use of the belt is inadvisable because of the muscular atrophy it can create - its use is recommended in loads of more than 90% of the athlete's 1 RM and should be removed immediately after the end of the movement;
• A belt should never be used in cardiovascular exercises, gymnastics, etc. The belt is only intended for weight lifting - if you are facing a group of continuous exercises, you should remove the belt immediately after weight lifting and before continuing with the workout;
• Be sure to keep working the core - an athlete wearing a belt should keep their core as a working muscle group, since it is recruited during the movement. This muscle group (abdominal, lumbar, pelvis and hip) is very important for lifting - it shouldn't be neglected;
• The belt should be of good quality - a bad belt can break during the movement and cause serious injuries.

Choosing a belt is a very personal decision. You should choose the belt that makes the most sense in your training routine - if you compete a lot and time is important in your sport, then a Velcro belt may be the right choice for you. If your workouts are usually about strength and time is not so important, investing in a leather belt may be the right choice because of its durability and comfort.

If you are a powerlifting athlete, then PowerBelt will always be the best option for your training/competitions.

However, we recommend that you test the different belts and different sizes before deciding which one makes more sense in your routine.

Finally, never forget that to use this type of equipment you should first consult a doctor or specialist about whether you have any blood circulation or intra-abdominal pressure problems - if you don't, the belt could bring you many benefits!

1. Miyamoto K1, Iinuma N, Maeda M, Wada E, Shimizu K. Effects of abdominal belts on intra-abdominal pressure, intra-muscular pressure in the erector spinae muscles and myoelectrical activities of trunk muscles. (1999)
2. Kingma I1, Faber GS, Suwarganda EK, Bruijnen TB, Peters RJ, van Dieën JH. Effect of a stiff lifting belt on spine compression during lifting. (2006)
3. Stronger by Science