Whole upon a time the practice of wearing a weightlifting belt use to be limited to Olympic weightlifting and powerlifting competitors. As time has gone on however, with the ever-increasing commercialising and mass producing of belts even recreational lifters of varying skill and experience levels are using them. The question is thought “Is a weight belt helpful for recreational lifting?”
Well before we answer this question, let’s establish what a weightlifting belt is actually for.
So, there are 2 main purposes for a weightlifting belt. The first is that it reduces the stress on the lower back while the wearer is lifting in an upright position, such as Deadlifting.
In order for a belt to reduce stress on the lower back, the belt compresses the contents of the abdominal cavity. This increases the intra-abdominal pressure(IAP), providing more support in front of the bones of the lower back.
The spinal erector muscles, which would normally provide support to the lower back, can produce less force during the lift. Increased IAP can also reduce the amount of lower back compression a lifter experiences during training.
Wearing a belt can help the lifter to be more aware of the position of their back. The sensation of a belt against the lower back can prompt the lifter to consider their posture and what muscles must be active to maintain it. In this case, the belt does not need to be worn too tightly for an effect. Some lifters report feeling more secure and confident while wearing a belt, even if IAP and muscle activity are unaffected.
The second purpose is that it prevents the back from hyperextending during overhead lifts (Military/Shoulder press). It does so by forming a rigid wall around the lower torso, connecting the rib cage to the hip. This not only limits back movement, but it also prevents sideward bending and twisting.
When Don't You Need a Weight Belt?
Belts have little or no effect on performance when training with loads that are light, and also not necessary for other types of weight training exercises in which the spinal erectors do not work against heavy resistance. Examples of these would be on exercises such as the lateral pull-down and leg extension.
It should be noted that there are also a couple of issues with wearing a weightlifting belt over a longer period of time or more frequently. Elevated blood pressure can occur as a result from using a belt can increase over time, even when fairly light work or aerobic activity is performed. Lifters with heart disease and blood pressure problems should exercise caution when wearing a tight belt for long periods of time.
Another problem that can occur when constantly wearing a belt can be a decrease in strength around the abdominal muscles. Research has found that there are lower levels of muscle activity in the abdominal muscles when a belt is worn while lifting. Which can see an underdevelopment of the abdominals compared to the other muscles that are being used during the lift. The muscles that would normally keep the abdomen stabilised are being inhibited, which could result in weaker abdominal muscles in the long run. Strong abdominal muscles are important in maintaining trunk stability in the absence of a support belt.
To help encourage and improve abdominal strength, proper use of bracing and breathing techniques need to be applied so that a belt can be an effective training tool. One such example is the Valsalva manoeuvre, which helps to create abdominal pressure that works to cushion and support the spine. Although frankly if this technique is learnt and practiced correctly before ever using a belt it would prolong the time in your lifting journey before you would even need to think about using a belt.
Ultimately the appropriateness of the use of weights belt should be based upon the type of exercise used and the load lifted. A weights belt should not be used during lower load training (below 85% 1RM), or during exercises that do not place an increased level of stress on the spine (resistance machines).
In extreme circumstances and where a specific lower back injury exists, some exercisers may find using a weights belt therapeutic. In this situation, the use of the belt would also be considered acceptable. Any individual who is at risk of, or has been diagnosed with high blood pressure, or any other cardiovascular condition, should not use a weights belt because of its dramatic effect on blood pressure. If, when using a weights belt, the exerciser experiences dizziness, light-headedness, or headaches, they should remove the weights belt immediately and consult their GP.
