Which athletic belt is better, narrow or wide? Determining the size of a weightlifting belt
Get an expert's opinion on the benefits of a weightlifting belt, how to choose a good weight belt, and how to wear it correctly.
“To be a power belt or not to be,” Shakespeare would have asked if he had written his works today, and not 400 years ago. At a certain stage of the iron journey, every serious weightlifter asks himself this question.
You've come to the right place for an answer. I'll go through the most frequently asked questions about powerlifting belts, and by the end of the article you will be able to make an informed decision whether you need this piece of equipment or not.
Plus, you'll get extra credit for learning how to properly use a lifting belt and not strutting around the gym with a useless belt around your stomach.
Now let's get down to business. Deciding whether or not you need a weight belt is a piece of cake once you know what to do with it.
Who should - and shouldn't - wear a belt?
Weightlifting belt needed by almost everyone who strives or performs with the highest possible weight. Quite simple.
A weightlifting belt is necessary for almost everyone who strives to squat or deadlift with the highest possible weight.
Who shouldn't wear a belt? It is impossible to answer this question in a nutshell. You do not need to wear a belt if you:
- Do not use a belt if you feel it restricts your movements. If a belt is affecting how deep you go before cleans or barbell snatches, you're better off developing strength without it. In powerlifting, those who go lower usually win.
- Do not use the belt if you have heart disease or other pathology that may be aggravated by increased intra-abdominal pressure caused by the use of the belt.
- Sharp rise blood pressure Not a problem for most, but people with chronic illnesses or a history of hernias should not wear a belt (or use a Valsalva maneuver to forcefully exhale while the glottis is closed). It's best to consult your doctor first.
The belt wraps around your abdomen so that when you take a deep breath from your diaphragm (that is, inhale through your belly), the belt limits the expansion of the anterior abdominal wall. This restriction intentionally increases intra-abdominal pressure, which in turn increases spinal fixation.
Increased bracing affects how much the core muscles, such as the legs and pelvic muscles in the squat, are able to contract. In a normal situation nervous system isn't thrilled with the idea of damaging her spinal cord, and when she feels her back is in danger, she doesn't allow her leg and pelvic muscles to contract as hard as they can. I think everyone will agree that this is good.
Lifting weights with a belt should theoretically reduce the risk of injury in gym
With a similar exercise technique, the belt allows the main muscles to contract more strongly. What's more, various studies show that wearing a belt can help you get past squat sticking point faster, lift heavier weights at a faster average speed, engage your quads more actively at squat sticking point, and use your hamstrings more effectively as you fatigue during a set.
Essentially, a combination of these factors will help you lift slightly heavier weights and activate more muscle fibers, which means you will get the best training effect.
Additionally, lifting weights with a belt should theoretically reduce the risk of injury in the gym, although I'm not aware of any studies that directly examine this issue. The Ethics Board is not crazy enough to allow scientists to intentionally call in the name of science. At the very least, the belt has been shown to reduce the risk of re-injury.
Can training with a belt weaken your core muscles?
A common horror story that has virtually no basis in fact.
Wearing a belt during exercises such as squats and deadlifts does not greatly affect the activation of the rectus abdominis and external obliques. Most studies indicate a slight increase in their activation; several studies suggest very little reduction. Overall, the difference is likely not large enough to be considered relevant for two reasons:
- It is almost impossible to assess the degree of activation of the deep trunk muscles, such as the transverse abdominis and internal oblique muscles, during belt training. There may be differences that are not visible to us.
- The literature is silent on how these contractions are coordinated to stabilize the spine.
If we look at core training from a broader angle, this is not a problem at all. Compared to specific exercises like , and , neither squats nor deadlifts load these muscles sufficiently.
Comparing squats and deadlifts with and without a belt in terms of core development is like comparing the effect of standing on quadriceps development. The difference is so minor that it's not worth worrying about - unless you completely ignore core-specific exercises.
What should you pay attention to when buying a belt?
A good belt made of durable leather will last for decades, so don't be afraid to shell out 1-3 thousand rubles for it, especially if you are a powerlifter, bodybuilder or just a strength training enthusiast.
In most cases, the athletic belt takes some getting used to. The belt may feel very stiff at first and will take some time to “work out”. Be prepared for some bruising along the top of your hip bone and along the edge of your rib cage as the belt adjusts to you as you train.
A good belt made of durable leather will last for decades, so don’t be afraid to shell out 1-3 thousand rubles for it, especially if you are a powerlifter, bodybuilder or just a strength training enthusiast
Typically, the best squat belts are 10cm wide and 10-13mm thick. Some people find that wide belts prevent them from getting into a good starting position when deadlifting. If you are a competitive powerlifter, a leather belt that tapers in the front (10 cm on the back and 5-7 cm on the stomach) will help solve this problem. You may be better off buying two belts: one for squats and one for deadlifts.
If you don't want to complicate things, it probably makes sense to just buy a tapered belt. It does the job quite well in the squat, although not quite as well. And you will also have good luck in deadlifts.
Another aspect of choice is a buckle with one or two prongs. I generally recommend choosing a belt with one prong for securing. The double buckle looks cool, but it's a hassle to put on and take off, and it's no better than a single-prong belt in terms of safety.
Some belts snap into place with a lobster buckle, making them quicker to take on and off. However, many people tighten the belt a little looser in the deadlift than in the squat, and you will have to spend extra time adjusting the automatic clasp for each exercise.
The first step is to adjust the belt. Many people wear the belt at the top of the iliac crest (top of the hip bone). During squats, some people pull the belt up (above the belly button), others wear it at the level of the belly button, and still others even lower it down (below the belly button). In deadlifts, the belt is typically placed at the belly button or at a slight upward angle - a downward angle can prevent you from getting into a good starting position.
Basically, it's more a matter of comfort than anything else. Start in the position that feels most comfortable to you. As you get better at using the strap, play with the height of the strap to see what position gives you the tightest grip on your torso.
Basically, it's more a matter of comfort than anything else. Start in the position that feels most comfortable to you. As you get better at using the belt, play with the height of the belt to see which position gives you the tightest torso support.
Once you put the belt on, you will need to figure out how to tighten it. Tighten the belt as tightly as possible, but so that you can take a full breath in your stomach, and then press your abdominal wall against the belt. You'll know you've pulled the belt too tight if you can't take a full breath, or if you have to lift your shoulders because you can't breathe in as your belly expands.
On the other hand, if you can take a full breath in one belt slot and can still get a full breath in the next slot, you're probably better off going with the tighter option, at least for squats. Again, this is a matter of comfort, but many people prefer a looser cut for deadlifts because it allows for a better starting position.
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Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.
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Date of: 2012-04-12 Views: 51 993 Do you know this saying: the strong don’t need a belt, but it won’t help the weak? So, there is more truth here than jokes. I'll try to explain why. First you need to figure out what function the weightlifting belt performs. It prevents your lumbar vertebrae from moving to the side under load. How does this happen? The fact is that the spinal column is surrounded by a muscular frame, which includes the spinal extensor muscles and smaller internal muscles adjacent directly to the vertebrae. So, when performing an exercise with a load on your back, these muscles naturally tense and compress your vertebrae from all sides, preventing them from moving both to the sides and around their axis. The better developed these muscles are, the stronger they hold your vertebrae. The belt creates additional pressure both in the muscles (pressing them more tightly to the spine) and intra-abdominal pressure, which holds your vertebrae from the abdominal side. And the tighter the belt is tightened, the more it presses the muscles against the spine, thus strengthening the muscle corset. It turns out that a weightlifting belt is a very necessary thing? Not certainly in that way. The belt, like any artificial device, cannot 100% take over the work of the muscles. By constantly wearing a belt and not properly training your lower back muscles, you are only delaying the moment of injury. That’s why I said at the beginning that it won’t help the weak. In addition, constant use of a weightlifting belt can even cause psychological dependence on it. Even when you lift warm-up weights with a belt. If you have a good muscle corset, then a belt can add little to it. So it turns out that the strong do not need him. But in everything it is necessary to adhere to the golden mean. It seems to me that it is better to wear a belt only for maximum weights. Approximately starting from 85% - 90% of the maximum. In all other cases, try to do without it. But this is only true if you have already strengthened your back well. Otherwise you’ll say later that I’m hurting people here with my advice)). If your back is not yet ready enough for heavy weights, then there is no point in climbing them. It turns out that it is better for beginners to do without it altogether. If only because there is no need for them to lift maximum weights at first. I hope that now you understand why and when you need a weightlifting belt. Good luck!
By the way, you can order yourself from Timko Ilya - the author of this article and this site.
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Athletic belt - important element equipment of a serious athlete. Such devices are often used in bodybuilding, weightlifting and powerlifting. Such belts are used to protect the back muscles when working with impressive weight. Let's figure out how to choose an athletic belt and consider issues related to its operation.
Features of application
By wearing an athletic belt, the athlete reliably fixes the intervertebral discs due to the effective distribution of intra-abdominal pressure. When performing approaches to sports equipment, the abdominal muscles are activated. The latter, in the presence of a belt, create reliable support to provide optimal load on the back.
How correct is it to constantly use an athletic belt? Reviews from professional athletes show that the oblique and transverse abdominal muscles become noticeably weaker over time. Therefore, using a belt during every workout is not recommended.
For an amateur athlete, a belt can do more harm than good. To avoid problems in the future, you should train your back and abdominal muscles as you use the belt. Also, you should not chase high results by adding several weights to the barbell from workout to workout.
Varieties
The following types of belts for weightlifters are distinguished:
- Belt for bodybuilding - characterized by uneven width along its entire length. The wide part is applied in the back area, the narrow part is fastened in the front. This design provides reliable support for the spine and does not interfere with torso movement.
- Athletic belt for powerlifting - equally wide along the entire length. It is the optimal solution for performing deadlifts with a straight back.
Athletic belt - dimensions
An eternal problem for weightlifters is choosing the optimal belt length. The waist size of a professional athlete can change quite dramatically in one direction or another throughout the year. In addition, the complexity is created by the variety of standard sizes of belts from different manufacturers.
In order not to be mistaken with the parameters, you should definitely try on such equipment before purchasing. If this is not possible, for example if you purchase an athletic belt on the Internet, it is recommended to measure yourself at the waist once again.
Material of manufacture
A belt that will be used for serious, regular training should be different high performance tensile strength. Therefore, it is advisable to give preference to products made from genuine leather or reliable synthetic materials.
The purpose of purchasing the belt plays a certain role. For amateur athletes who work with light weights, a fabric belt with Velcro fastenings will be sufficient. Thanks to its pliable structure, such a belt will be much more comfortable.
Clasps
Before purchasing a belt, it is extremely important to make sure that the fastening elements are highly reliable. It is advisable to give preference to metal fasteners of impressive width. Otherwise, the belt may become distorted during exercise. Not the least important role is played by the ability of fasteners to withstand impressive pressure.
In what cases can you not do without a belt?
When using a fixing belt seems most rational:
- An athletic belt is indispensable for athletes who have certain health problems, in particular, constantly suffer from back injuries.
- Training without a belt is difficult for bodybuilders whose goal is to quickly build muscle mass by working with the highest possible weight.
- The use of a belt is a prerequisite for weightlifters who have resorted to using such equipment for a long time. In this case, you should gradually abandon the belt, focusing on training with lighter weight equipment.
So, an athletic belt, first of all, should be different high quality manufacturing, meet the requirements that are attached to it by the athlete. The reliability of the equipment determines the service life, practicality, and the sensations that the athlete will experience during training.
The question is revealed - how to properly use an athletic belt in the gym, when to wear it and when not to. The consequences of its use, how to buy it correctly and other important tips and recommendations.
When to use an athletic belt
Remember, you should always wear a weightlifting belt when you use it in or, with the exception of warm-up approaches, with a load of approximately 20% of the one-repetition maximum, then a belt is necessary - this is not a whim, but concern for your health.
You should not wear a belt in the following cases:
1) If you have heart disease or other pathology , which is aggravated by increased intra-abdominal pressure (this happens when the belt is firmly fixed at the waist).
2) If it restricts your movements – for example, when squatting deeply, the belt cuts heavily into the ribs, which causes unpleasant pain. In this case, try doing a half squat, replacing it with a leg press or another type of squats.
3) If you have hernias - this is a big problem in sports, using a belt will not save you, it will help with a gentle load, but not with the load that occurs during training. In this case, it is necessary to consult a doctor and replace the exercise with similar ones, where there is no direct load on the spinal axis.
The benefits of an athletic belt
When putting on a weightlifting belt, you inhale to tighten the belt around your waist, as a result of which the expansion of the anterior abdominal wall is limited, which increases intra-abdominal pressure and improves the fixation of the intervertebral discs.
The benefit of the belt is that it helps the core muscles contract more strongly.
, for example, in squats, the body feels that 
The spine is protected from injury and gives all its strength to the muscles of the legs and pelvis. Agree, without a belt you will not lift serious weights, any discomfort in the lower back and our body is immediately distracted by a more serious problem than the legs.
In addition, using a belt, you better pass the dead center in squats, lift faster heavy weights, as you get tired, use your hamstrings more effectively in squats.
Also you should know that with serious weights, the belt fixes the spine and reduces the risk of injury in the form of pinched nerves in the lower back , it seems to cement for a while lumbar region, minimizing subsequent lower back pain.
The effect of the belt on muscle weakening
The use of an athletic belt does not reduce muscle strength . I’ll tell you in a simple way: if you take off the belt after an exercise, it will not reduce muscle strength, but it is not advisable to walk around the gym with it for 1.5 hours, with it tightly fastened on the lower back. There is an opinion that this slightly weakens the abdominal muscles.
Buying an athletic belt
Here are the main aspects that you should pay attention to when purchasing:
1) Pay attention to the purchase of real leather, it will cost about $40 at least, especially if you use it to lift record weights in powerlifting.
2) Don’t be alarmed if the belt initially puts pressure and leaves bruises, it needs time to get used to you and for you to get used to it, over time it will develop and will be a direct assistant in increasing muscle mass and muscle strength.
3) A good belt is about 10 cm wide and at least 10-12 mm deep, make sure it is well stitched, especially at the edges.
4) When choosing with one prong for fixation or with two, it is better to choose one; in terms of safety, it is in no way inferior to two prongs, but it is more convenient to take it off and put it on.
5) Also, for fixation, instead of teeth, a carbine buckle is used, the plus is that you can take off and put on such a belt faster, but in order to adjust it to each exercise, you will need to spend time. So here the choice is not for everyone, but based on the majority opinion, a belt with a prong for fixation is very popular.
How to use an athletic belt correctly
The first step is proper setup. Some wear it above the waist, that is, above the navel, others wear it much lower, almost enveloping the hip bones. It would be correct to fix it in the center of the navel, and then adjust it a little for convenience.
The second step is the tightening force. The military type of fixation, so that there is at least 1 finger between the stomach and the belt, will not work; it is necessary to secure it as tightly as possible at the waist, but so that you can inhale and exhale completely. If you cannot inhale completely, reduce the compression force, otherwise during the exercise your breathing will be interrupted and you will not be able to perform the exercise correctly.
Usually, when performing, the belt sits a little looser than in, due to different execution techniques.
I hope I shed a little light on how to use a weightlifting belt correctly and don’t be lazy in using it, don’t be a hero, remember, first of all, your health!
In this article we will once again dwell in detail on the aspects of safety and prevention of sports injuries, and also study in detail such an important accessory in the arsenal of every self-respecting bodybuilder and lifter as a weightlifting belt. Why is it needed? What are its advantages? Does it have any disadvantages? How to use it correctly? And many other interesting aspects of its operation...
Strength sports (in particular, powerlifting and bodybuilding) have gained worldwide popularity in just a few decades. Today, a generally accepted and irreplaceable aspect of human beauty is a slim, fit and muscular figure. And if it is enough for a girl to simply have a slim waist and toned muscles, then for men everything is much more serious. Physical strength and great muscle mass- this is one of the main criteria by which, from time immemorial, our ancestors identified the most revered and respected representatives of their communities. Today, little has changed in this regard - if your weight exceeds one hundred kilograms, and these are clean and defined muscles, then you are probably not deprived of attention.
However, in order to achieve such a result, you should work regularly and purposefully for more than one year. Only constant training can create the desired body, and millions of men on the planet willingly sacrifice their own time and effort for this.
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