How and When to Use a Lifting Belt

by Adam Toffan, M.Sc, NSCA-CSCS, CSEP-CPT Assistant Fitness Training and Assessment Coordinator, Recreation Services at the University of Manitoba

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Many people work on their strength with weightlifting. It's a well-known fact lifting heavier weights comes with an increased risk of back injury if your technique fails. This risk has led to increased use of lifting belts. In this post, I want to go over weightlifting belt basics including how the belt works, when you should use one, and how to wear it.

How Lifting Belts Work

Lifting belts have been known to reduce the risk of orthopedic injury and improve lifting performance. When lifting, it is recommended to hold your breath until the end of the push using the Valsalva maneuver. This maneuver increases thoracic, abdominal pressure to support the spine. Holding the breath and bracing allows lifters to move heavier weight without hurting themselves, and wearing a belt adds even more abdominal pressure to support the spine further.

That sounds pretty great! But there is a catch. Many people who use belts, use them too much. Wearing a belt can inhibit motor learning in your abdominals and prevents your core muscles from getting stronger since they no longer need to do as much work.

When Should You Use a Lifting Belt

You need to find a balance and refrain from wearing a belt for all lifts. Ideally, you would only wear a lifting belt when near max effort on compound lifts such as deadlifts, squats and overhead press. You should not wear a belt when lifting under 85-90% of your one-repetition max or when doing a lift while lying or seated.
Wearing a belt also takes some getting used to. You should practice with a belt at lower loads to get used to breathing and contracting your core muscles while under the added pressure.

How to Wear a Lifting Belt

When wearing the belt, it should be very snug but not so tight that you can no longer contract your abdominals. If you cannot contract your abs, it defeats the purpose and prevents you from generating additional thoracic pressure. The belt should be placed 1-2 inches above the hip bones and cover most of the abdominals and spine erectors. Some belts are wider than others, so you will need to consider your program. A wider belt will provide more stability but may hinder dynamic movements like Olympic lifts.

In the end, I would strongly suggest only wearing a belt sparingly. I would only reserve belts for maximal lifts and if it applies to your sport. Let us know in the comments if I missed anything or if you have any questions on lifting belts!