Weightlifting Belt
Strength Shop Belt
Whether or not you should wear a lifting belt is often argued about on internet forums. Some people believe you should always wear a belt as it decreases the chances of injury shouldn't ever wear a belt because they think “it makes your core weak”.
Benefits of Using a Belt.
It greatly improves your performance in the gym. You'll be able to lift more weight for the same sets and reps, or lift the same weight for more reps or set. Normally people can lift around 10% more on the squat and deadlift with a belt, and do around 1-3 reps more with the same weight for a set. It’s hard to put a number on precisely how much more people can lift with a belt, but it seems to be at least 5-15% for most people who are accustomed to wearing a belt.
This increased performance will add up to more strength and size for the prime movers over time.
Does Wearing a Belt Make Your Core Weaker?
Studies so far haven't shown this to the case. Some studies have shown EMG activity was greater in the rectus abdominals and erector spinae, while slightly less when the belt was used. (1)
In my own personal experience, it doesn't weaken my core when I use one either. I personally only use a belt for the squat and deadlift.
When Should you Start Using a Belt?
Some people believe you shouldn't use a belt until you've been training for one or two years, or until you can lift a certain amount of weight on some exercises.
I can't see any good reason why you have to wait to use a belt. A belt isn't ever essential. Some of my clients will never use a belt. In general, I get my clients to learn the exercises for a couple of months to get comfortable lifting and bracing without a belt. Then we'll consider using a belt.
How to Use a Belt
Setting the belt: Some people like it higher, lower, straight or angled. To start with the belt wherever it is comfortable. As you go you can experiment with different heights and angles to see what works best for you.
How tight to have the belt: Have the belt as tight as you can while allowing you to take a deep breath. If it's so tight that you can't take a full breath, loosen the belt it a notch. Some people find that they like it a little looser when doing deadlifts as having it tight can make it harder to get in position for the setup.
What Type of Belt Should You Buy?
Thickness: I normally recommend 13mm belt, but some people prefer a 10mm as they find it a little more comfortable and break in a bit quicker.
Width: I recommend a belt that's 4 inches wide all the way around. Some people prefer a belt that's tapered so it's not as wide at the front for deadlifts as it doesn't interfere with their setups as much.
Pronged or lever belts: Lever belts are faster to put on and remove, but you're locked into one size. You'll need a screwdriver and it will take a few minutes to readjust your belt. This is inconvenient if your weight isn't consistent, or you prefer different tightness for the squat and deadlift. Pronged belts can be adjusted in seconds.
Single or double-pronged belts: Buy a single pronged belt. The idea is that double-pronged belts are more secure, but I haven't ever seen a single pronged belt ever break and there isn't much difference in how secure they are, if there is any at all. Trying to get one prong through one eyehole is a lot more convenient than getting two prongs through two.
Strength Shop Belts
I recommend belts from Strength Shop. They are very good quality, good price and are IPF approved.
A good belt will last you years. I'm still on the first belt that I brought from Strength Shop.
Benefits of Using a Belt.
It greatly improves your performance in the gym. You'll be able to lift more weight for the same sets and reps, or lift the same weight for more reps or set. Normally people can lift around 10% more on the squat and deadlift with a belt, and do around 1-3 reps more with the same weight for a set. It’s hard to put a number on precisely how much more people can lift with a belt, but it seems to be at least 5-15% for most people who are accustomed to wearing a belt.
This increased performance will add up to more strength and size for the prime movers over time.
Does Wearing a Belt Make Your Core Weaker?
Studies so far haven't shown this to the case. Some studies have shown EMG activity was greater in the rectus abdominals and erector spinae, while slightly less when the belt was used. (1)
In my own personal experience, it doesn't weaken my core when I use one either. I personally only use a belt for the squat and deadlift.
When Should you Start Using a Belt?
Some people believe you shouldn't use a belt until you've been training for one or two years, or until you can lift a certain amount of weight on some exercises.
I can't see any good reason why you have to wait to use a belt. A belt isn't ever essential. Some of my clients will never use a belt. In general, I get my clients to learn the exercises for a couple of months to get comfortable lifting and bracing without a belt. Then we'll consider using a belt.
How to Use a Belt
Setting the belt: Some people like it higher, lower, straight or angled. To start with the belt wherever it is comfortable. As you go you can experiment with different heights and angles to see what works best for you.
How tight to have the belt: Have the belt as tight as you can while allowing you to take a deep breath. If it's so tight that you can't take a full breath, loosen the belt it a notch. Some people find that they like it a little looser when doing deadlifts as having it tight can make it harder to get in position for the setup.
What Type of Belt Should You Buy?
Thickness: I normally recommend 13mm belt, but some people prefer a 10mm as they find it a little more comfortable and break in a bit quicker.
Width: I recommend a belt that's 4 inches wide all the way around. Some people prefer a belt that's tapered so it's not as wide at the front for deadlifts as it doesn't interfere with their setups as much.
Pronged or lever belts: Lever belts are faster to put on and remove, but you're locked into one size. You'll need a screwdriver and it will take a few minutes to readjust your belt. This is inconvenient if your weight isn't consistent, or you prefer different tightness for the squat and deadlift. Pronged belts can be adjusted in seconds.
Single or double-pronged belts: Buy a single pronged belt. The idea is that double-pronged belts are more secure, but I haven't ever seen a single pronged belt ever break and there isn't much difference in how secure they are, if there is any at all. Trying to get one prong through one eyehole is a lot more convenient than getting two prongs through two.
Strength Shop Belts
I recommend belts from Strength Shop. They are very good quality, good price and are IPF approved.
A good belt will last you years. I'm still on the first belt that I brought from Strength Shop.