When and why should I wear a belt?
Bad back? Stick on a belt.
Weak core? Tighten that belt.
Bit tired? Belt on…
When is it actually appropriate to wear a lifting belt and what is it really doing when we do?
Firstly, let’s distinguish between belts that are allowed in weightlifting competition and those that are not. The IWF website details that you may wear a weightlifting belt not wider than 12cm and it must be worn on the outside of any clothing/lifting suit. Powerlifting lever belts and the like are not permitted in weightlifting competition so are rarely used in training. When we look into the details you may see the odd exception and rationale to wear such a belt but it’s not common.
What does a belt do?
In short - a belt creates more intra-abdominal pressure (IAP). That means that as we have a rigid limit (the belt) to push out against with our torso muscles, we create more stiffness in the trunk which helps prevent the spine moving to a degree we don’t deem safe or optimal AND means we get more leg drive to the bar as it’s through a more solid/stiff structure.
In simple terms, when used correctly, a belt can help us lift more weight more safely.
What does a belt not do?
A stiff belt was shown to reduce spinal compression by around 10% but only when also breathing correctly to increase IAP. This reduction in compression goes someway to protect against an injury in the spine or torso but in no way means we don’t need to train our trunk and back muscles. It can be quite common to see people in random commercial gyms donning a belt only to then exclusively use machines or dumbbells. Neither of which really require it.
Our ‘natural belt’ can be described as the muscles of the trunk which effectively criss-cross and wrap around our torso from the hips up to the ribs. If this is strong we can use the belt for additional boost and safety measure but it’s no substitute for being weak.
My guidelines on using a belt
Given that a belt is there to assist our trunk musculature and not replace it, I like lifters to be confident with and without one. Below 85% of 1RM you should really be able to do 1-3 reps of any movement without NEEDING a belt. Once we start pushing rep maxes at 70-85% and know we will get close to technical breakdown or higher fatigue, we can use a belt without it being a crutch and more of a necessity.
Between 85% and 90% this pay off between relying on a belt vs feeling easier and more solid is highly individual and can even vary day to day. Sometimes you feel great and don’t feel like it’s needed but I’d say still using it anyway for the safety aspect isn’t a bad thing. It’s like reliance on any training accessory. If you always use it you’re more likely to always need it.
For me and my lifters, above 90% a belt goes on. The exception being the snatch usually because its well within our strength reserves to squat and pull the loads we can snatch.
Create your own belt
Remember not to neglect training your trunk musculature - I know it can be quite boring but what’s the point in having strong and jacked legs and arms if the thing connecting them is a limp noodle?
Almost all weightlifting movements will work the ‘core’ (by which i refer to everything between the pelvis and the neck) but some direct training is usually required on top of the lifting.
So obviously; snatch, clean, jerk, squat and pull. In addition; plank, side plank, back extension, reverse hyper, dead-bug, roll out to name a few options.
Importantly, also perform; weighted carries, marches and holds, heavy rack supports and jerk dips, and paused lifts to get the trunk strength and stiffness to carry over as much as you can to the competition lifts and squats.
References:
Bourne, N. D., & Reilly, T. (1991). Effect of a weightlifting belt on spinal shrinkage. British journal of sports medicine, 25(4), 209-212.
Harman, E. A., Rosenstein, R. M., Frykman, P. N., & Nigro, G. A. (1988). Effects of a belt on intra-abdominal pressure during weight lifting. ARMY RESEARCH INST OF ENVIRONMENTAL MEDICINE NATICK MA.
Kingma, I., Faber, G. S., Suwarganda, E. K., Bruijnen, T. B., Peters, R. J., & van Dieën, J. H. (2006). Effect of a stiff lifting belt on spine compression during lifting. Spine, 31(22), E833-E839.