First, you should know with which exercises a belt can help. These exercises are those where force is being transmitted from the legs through the torso, and exercises where maximal core stability will contribute to the lift. The most common strength training exercises will be squat variations, deadlift variations, and the overhead press. Second, you need to know when in your workout to wear a weightlifting belt. You should also wear a weightlifting belt when you are lifting at or above a 7 RPE.
First, watch this video below on how to wear a weightlifting belt. Most things are easier to see than reading. A weightlifting belt should be situated in the soft part between your hips and ribs where your belly has the largest circumference.
Weightlifting belts should be worn very tight. To maximize the effectiveness of the belt you need to take a huge breath into your belly and push your belly out against the belt as hard as possible. Imagine trying to bust the belt off just using your stomach. That is a very good sound. Weightlifting belts are awesome. They will let you lift more weight in the squat and deadlift for more reps. But this is not a license to ignore core training.
Wear a weightlifting belt to help train the rest of your body harder. Follow a good core training program to bulletproof your midsection. If you regularly squat and deadlift very close to your maximum weight or want to break through a plateau , try wearing a belt. When you throw on a belt and use it properly, the skies part, birds sing, and your deadlifts or squats or both get a noticeable boost.
We can take this to suggest that over time, training with a belt will likely help you get you stronger than training without a belt.
In the long-term, you can gain more muscle size and strength. You probably want to avoid using a belt if:. We have a guide here on how to choose your first weightlifting or powerlifting belt. Most lifters prefer using a belt for squats and deadlifts , where a little extra support can keep the spine from buckling during these power lifts.
Many experienced lifters throw the belt on for near-maximum efforts, and take it off for regular training and warm-ups. The exact percentage is often arbitrary, so wear it when you think you really need the extra support on big lifts.
Some lifters only bring it out for their top sets; others do all their working sets with a belt to maintain a consistent feel from set to set.
When you have the belt on, you should have an idea of how it feels when you approach the bar and setup. The goals of your training session can also help dictate whether you should use a belt or not. If you are in the offseason working on more core stabilization, you will likely be doing more beltless work versus if you are peaking for a powerlifting competition.
In general, when performing more specific sport activities, such as when ramping up for a competition, you will be using your belt more often than not. The point is that you add the belt when you approach heavier loads.
You can also add the belts for heavier sets of volume as well, or when fatigued. Some people also find the belt helps them through certain types of injuries but be careful to not create an over-reliance on the belt.
When used correctly, the belt can be a useful tool to advance your training. Note: Sometimes wearing a belt too tight cause cause nosebleeds while powerlifting. The two main kinds in powerlifting are the prong and lever belt click to check out my article comparing these two belts. There are also Velcro belts, but they are generally more flexible and loose and used in other activities as they allow more mobility.
The prong belt works like most normal belts where you simply select the notch of tightness you want and insert the prong through it. The lever belt is usually set at a predetermined level of tightness, and you simply pull the lever to tighten the belt. There are also a few others which are kind of a hybrid between prong and lever such as the Wahlanders. With any belt, you can also choose between different sizes of thickness and of course, color.
I wrote an entire article on the differences between a 10mm vs 13mm belt. Regardless, all belts achieve the same effect. In general, I find that it is easier to get tighter setting on a lever because of the mechanism, whereas it is harder to achieve with a prong. You can read more about the International Powerlifting Federation standards here. For most people I recommend getting a 4-inch vs 3-inch powerlifting belt. Check out my other article where I explain the differences.
If you are looking for a belt, check out this article for a comprehensive review of all different kinds of belts and where to get them. Keep in mind a brand new belt may feel a little stiffer than usual but it should break in overtime.
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