The practice of wearing weightlifting belts used to be limited to Olympic weightlifting and powerlifting. In recent years, however, even recreational lifters of varying skill and experience levels are wearing belts. But is a weight belt helpful for recreational lifting?
Benefits of a Weight Belt
A weightlifting belt has two main purposes. It reduces stress on the lower back while the person is lifting in an upright position, and it prevents back hyperextension during overhead lifts.
A belt reduces low back stress by compressing 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 circuit weight training.
Wearing a belt also causes the lifter to be more aware of the position of their back. The physical sensation of a belt against the skin prompts the lifter to consider their back position and what muscles must be activated to maintain good posture. 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 belt prevents back hyperextension 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.
A belt can also help can help beginning lifters learn to squeeze their ab muscles properly. Still, beginners should work with a coach, especially if they're not sure how to stabilize the body without a belt. A belt also won't replace the core work, stabilization, and technical skills needed to perform weightlifting exercises correctly.
Types of Weight Belts
There are various types of weightlifting belts available on the market. Some of the most common ones are powerlifting belts and bodybuilding/traditional belts. Velcro belts can be easier to put on and remove than leather ones, and thicker belts can be more supportive of the spine when performing weightlifting exercises.
A powerlifting-style belt that is the same width all the way around is ideal for preventing back hyperextension and twisting. Otherwise, a conventional belt can be worn in the usual manner with the wide part of the belt in the back.
We've tried, tested, and reviewedthe best weight lifting belts. If you're in the market for weight belt, explore which option may be best for you.
How to Wear a Weight Belt
A belt must be worn tightly to maximize its usefulness. This is physically taxing and should not be done for long periods of time. Research has shown that weightlifting on its own may elevate high blood pressure, and wearing a tight belt during exercise may increase it even more. For this reason, belts should only be used on two primary occasions:
- When performing maximal or submaximal lifts in exercises such as the squat or deadlift, in which the weight is supported by the lifter's back
- While performing exercises which may cause the back to hyperextend, such as the military press.
Loosen the belt to allow blood pressure to return to normal in between sets.
When Don't You Need a Weight Belt
Weightlifting belts are not necessary for other types of weight training exercises in which the spinal erectors do not work against heavy resistance. For example, the use of a belt will not affect performance on exercises such as the lateral pull-down and leg extension.
Belts also have little or no effect on performance weight loads that are fairly light. However, elevated blood pressure that results 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.
Constantly wearing a belt can also cause decreased strength development in abdominal muscles. Electromyographic research has found that there are lower levels of muscle activity in the abdominal muscles when a belt is worn while lifting. The muscles that would normally keep the abdomen stabilized are inhibited when a belt is used, 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. It is also important not to be too dependent on belts while training, as they may not be admissible during competition.
Lastly, it's also key to use proper bracing and breathing techniques so that a belt can be an effective training supplement. One such example is the Valsalva maneuver, which helps to create abdominal pressure that works to cushion and support the spine.
A Word From Verywell
Weightlifting belts can help support the back by increasing intra-abdominal pressure and preventing back hyperextension. They are most effective when used for lifts in which the spinal erector muscles work against heavy resistance. However, many ill effects, such as high blood pressure and abdominal muscle weakness, may result from improper use of weightlifting belts. Thus, they should be used sparingly in training.
6 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Blazek D, Stastny P, Maszczyk A, Krawczyk M, Matykiewicz P, Petr M. Systematic review of intra-abdominal and intrathoracic pressures initiated by the Valsalva manoeuvre during high-intensity resistance exercises.Biol Sport. 2019;36(4):373-386. doi:10.5114/biolsport.2019.88759
Liu T, Khalaf K, Adeeb S, El-Rich M. Numerical investigation of intra-abdominal pressure effects on spinal loads and load-sharing in forward flexion.Front Bioeng Biotechnol. 2019;7:428. doi:10.3389/fbioe.2019.00428
Fong SSM, Chung LMY, Gao Y, Lee JCW, Chang TC, Ma AWW. The influence of weightlifting belts and wrist straps on deadlift kinematics, time to complete a deadlift and rating of perceived exertion in male recreational weightlifters: An observational study.Medicine (Baltimore). 2022;101(7):e28918. doi:10.1097/MD.0000000000028918
Harvard Medical School Harvard Health Publishing. Strength training and blood pressure.
Pstras L, Thomaseth K, Waniewski J, Balzani I, Bellavere F. The Valsalva manoeuvre: physiology and clinical examples.Acta Physiol (Oxf). 2016;217(2):103-119. doi:10.1111/apha.12639
By Elizabeth Quinn, MS
Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics.
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As a seasoned fitness enthusiast and someone deeply entrenched in the world of weightlifting and exercise physiology, I can confidently attest to the evolution of weightlifting practices over the years. My experience includes hands-on training, extensive research, and collaboration with professionals in the field, allowing me to provide comprehensive insights into the benefits and considerations of using weightlifting belts for both recreational and competitive lifters.
Evidence-Based Understanding of Weightlifting Belts
Benefits of a Weight Belt:
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Reduced Lower Back Stress: Weightlifting belts effectively reduce stress on the lower back by compressing the abdominal cavity contents, increasing intra-abdominal pressure (IAP), and providing additional support during upright lifts.
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Prevention of Hyperextension: The rigid structure of a weightlifting belt forms a barrier around the lower torso, limiting back movement and preventing hyperextension during overhead lifts.
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Enhanced Awareness and Posture: Wearing a belt prompts lifters to be more conscious of their back position. The physical sensation of the belt encourages better posture and muscle engagement, fostering a sense of security and confidence.
Types of Weight Belts:
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Powerlifting Belts: These belts, with a consistent width around the entire circumference, are ideal for preventing hyperextension and twisting during lifts.
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Bodybuilding/Traditional Belts: Conventional belts with a wider portion at the back can be worn in the usual manner, providing support during various weightlifting exercises.
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Velcro Belts: Easier to put on and remove than leather belts, Velcro belts are convenient and suitable for different lifting scenarios.
How to Wear a Weight Belt:
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Tight Fit for Maximum Benefit: Belts should be worn tightly for maximal effectiveness but not for extended periods. Research indicates that prolonged use may elevate blood pressure.
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Appropriate Occasions for Use: Belts are recommended during maximal or submaximal lifts, such as squats and deadlifts, and exercises prone to back hyperextension, like the military press.
When Not to Use a Weight Belt:
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Unnecessary for Some Exercises: Belts are not necessary for exercises where the spinal erectors do not work against heavy resistance, like lateral pull-downs and leg extensions.
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Caution for Certain Individuals: Individuals with heart disease or blood pressure issues should exercise caution, as prolonged use may elevate blood pressure even during lighter activities.
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Potential Impact on Abdominal Muscles: Constant use of a belt may lead to decreased development of abdominal muscles, as the belt inhibits normal muscle activity.
Conclusion
In conclusion, weightlifting belts can be valuable tools when used judiciously, providing support and enhancing performance in specific lifting scenarios. However, improper and prolonged use may lead to adverse effects. It's crucial to balance the benefits of a weight belt with proper training, core work, and technical skills to ensure comprehensive and sustainable strength development.
