Youd tense your abs and hold your breath, trying to make your torso rigid instead of squishy.
When youre about to do a heavy squat or deadlift, youll do something similar.
Visually it may look like youre expanding your belly, pushing it outward in all directions.
When you wear a belt, youll find that bracing your torso results in you pushing your bellyagainstyour belt.
The belt helps to make your torso even more rigid, like a stone pillar standing strong.
The belt helps you to keep a strong, solid amount of pressure in your torso.
In short:the purpose of a belt is to help you lift more weight.
(I can read your mind.
Iknowthis is what youre thinking about.)
Unfortunately we actuallydonthave evidence that a weightlifting belt will protect your back when you lift heavy.
Most of the evidence we have on belts and injury risk comes from occupational studies.
A2005 review articleagrees that there is no conclusive evidence that belts prevent back pain.
But if you believed that belts prevent injury, youre not alone!
A2003 survey of health club membersfound that 90% (!)
of belt-wearers said they wore the belt to prevent injury.
Youll commonly hear lifters say that:
They like the feeling of something to brace against.
The belt provides feedback so they know when theyre bracing well.
Believing the belt prevents injury can increase confidence, even if its not really true.
But a belted 200-pound lift is just 90% of what youre capable of.
Im not going to say itdoesreduce injury, since we dont have direct evidence of that.
How much more can you lift with a belt than without one?
(Some lifters say 5% to 15% is the expected range.)
So that would bring a 200-pound lift up to 220 pounds, for example.
And, yes, you do have to learn how to use it.
If youre good at bracing, youll pick it up quickly.
How do I know when it’s time to buy a belt?
Which lifts benefit from a belt?
Squats and deadlifts benefit the most from using a belt.
For standing lifts, like overhead press, most people find that a belt helps there as well.
Olympic weightlifters often use a belt for clean and jerks, but not usually for snatches.
Its less clear for bench press.
Some lifters find that a belt helps; others go without.
People donottypically need a belt for pullups, curls, rows, or most dumbbell work.
Should I always use a belt when lifting heavy, or only sometimes?
This is a matter of preference and coaching philosophy.
You may also be advised to lift without a belt sometimes to strengthen your core.
Definitely celebrate your beltless PRs.
Finally, theres the question of which lifts in a session should be done with and without a belt.
That said, plenty of lifters will put the belt on for any heavyish lift.
Is it OK to lift heavy without a belt?
Yes, because the belt isnt protecting you from injury, remember?
It is fine to lift heavy without a belt.
How tight should a weightlifting belt be?
A weightlifting belt should fit tightly enough that, after the lift, youll want to take it off.
When the belt is buckled, it should feel snug.
Its okay for the belt to cover your lower ribs, as long as its not uncomfortable there.
Most belts made for lifting are four inches wide.
Some people, especially those with shorter torsos, may prefer a three-inch belt.
What kind of belt do I need?
Youre in luckI have a whole guide to buying your first lifting belt.
If its leather, 10 millimeters is a good thickness for most people.
