why weight lifting belt?
Why weight lifting belt ?Weight belts are an important piece of equipment in your training repertoire. Find out how and why to use them!
Most people think that weight belts support the back and can help prevent injury. That’s generally true, but a better understanding of the mechanics will change how many people use their equipment. Even some weight belt manufacturers don’t understand how a belt is supposed to work, which is revealed when they make the back of the belt wider than the front.
In a nutshell, a lifting belt provides a wall for your abs to push against. The added force with limited space means increased anterior pressure for the spine, helping to stabilize it. This gives you a more rigid torso with better transmission of force from the hips to the bar, plus a more stable foundation for overhead lifts. The width in the back of the belt has absolutely nothing to do with a belt’s function, as many people think.
Ideally, a belt between three-and-four-inches wide, all the way around, is sufficient. If it’s much smaller than that, it won’t provide much support. If it’s much larger than that, it may not fit well between your ribs and hips. The material should be firm, typically leather/suede or something that won’t stretch.
There is no need to wear a belt all the time. There is a lot of discussion in the fitness community about whether you should wear a belt at all. Some people believe you should only rely on your own abilities to stabilize heavy loads. I don’t intend to delve into that debate here, but I will say two things: first, under a heavy load, a belt can help reduce your odds of getting an orthopedic injury. Second, a belt will definitely aid in lifting performance.
In my opinion, a weight belt is only necessary during near the max attempts on compound lifts, definitely not when you’re on a bicycle. You shouldn’t wear a belt with loads that you can easily support—below 90% of your one rep max on big, barbell lifts.