Why use a lifting belt?
There are still misunderstandings about using a lifting belt. Some think that such a belt makes your core 'lazy' or that it is only for advanced lifters. But if you use a weight lifting belt correctly, it actually supports your body to train stronger, safer, and more efficiently.
A good weightlifting belt doesn't help you to avoid the work, but to do it better. This is what lifting belts actually do for you:
- More strength and stability
A lifting belt increases intra-abdominal pressure (pressure in your abdominal cavity), which effectively “stabilizes” your spine from the inside. This gives you more power from your core and allows you to lift heavier and perform heavy exercises without losing control. - Reduced back strain
Heavy compound lifts like deadlifts and squats put a lot of strain on the lower back. A lifting belt helps keep your lower back in the correct position and distributes the load over your torso. This reduces the risk of overload or incorrect movement patterns, especially during maximal lifts. - Proper technique
The physical feedback from lifting belts helps you consciously brace your abdominal muscles. This keeps you more upright, moves you more controlled, and forces you to adopt better posture during lifting. - More explosiveness in heavy lifts
Because your torso is more stable, you can transfer more power to your legs and hips. This makes movements like squats, deadlifts, cleans, and snatches more explosive, especially when working with heavier weights.
Note: training with a lifting belt does not mean you can slack off on your technique or neglect core training. The belt is a tool, not a replacement. Make sure you know how to brace and always build a strong foundation without aids.
Want to further improve your grip and stability? Then combine your lifting belt with a set of weightlifting straps. This relieves your hands during heavy pulls so you can fully focus on strength and execution.
When to use a lifting belt?
A weightlifting belt is a tool with a purpose – not something you wear by default for every set. It is mainly intended for moments when you need maximum core stability and the load on your spine is high. Think of heavy, compound lifts where your whole body is under tension.
Use lifting belts strategically for the following exercises:
- Squats: For back squats, front squats, and even Zercher squats, a belt helps keep your torso straight and stable. Especially with heavy weights, it prevents your lower back from being under pressure. This allows you to squat deeper, safer, and with more control.
- Deadlifts: A belt provides extra intra-abdominal pressure during the deadlift, better protecting your spine while lifting. This is especially useful for heavy singles, double reps, or sets close to your max.
- Overhead presses: During push presses, strict presses, and jerks, your lower back takes a lot of strain because your upper body is under tension while pushing something overhead. A lifting belt helps you stay upright and brace your core properly.
- Power cleans & snatches: Olympic lifts require explosive power and stability. Due to the sudden force development in hips and torso, a belt can help you lift more efficiently while maintaining strong posture.
- Strongman training: Exercises like yoke walks, atlas stones, farmer's carries, and log presses heavily load your torso. A belt helps protect your lower back and provides extra support when lifting and moving heavy objects.
Want to reduce pressure on your shoulders during squats? Then combine a lifting belt with a barbell pad for more comfortable lifting.
Buying a weight lifting belt: what to look for?
Not all weightlifting belts are the same. If you choose the wrong one, you either get too little support or a belt that pinches and is uncomfortable. Here’s what to look for when buying a weightlifting belt:
1. Material: high-quality leather or nylon
- Leather belts are extremely sturdy and durable. They offer maximum support for heavy lifts like squats and deadlifts. Because they are less flexible, they are especially popular with powerlifters and bodybuilders looking for stability and minimal movement around the core. These belts are often made of high-quality leather.
- Nylon lifting belts are lighter, more flexible, and more comfortable to wear during dynamic training. They bend better with your body and are therefore favored by CrossFitters, weightlifters, and athletes who combine a lot with cardio or functional movements.
Which material you choose depends on your personal preference and whether you want to do heavy strength training. Choose between sturdy leather or the more flexible nylon belts.
2. Width and thickness of the belt
- Wide belts: (often 10 cm along the entire length) provide more support for your lower back and core. This is ideal for heavy barbell lifts.
- Narrower or tapered belts: (wider at the back, narrower at the front) give you more freedom of movement, which is handy for weightlifting or conditioning training.
3. Closure: buckle or Velcro?
- Buckle (single prong, double prong, or lever): Offers the most solid and stable closure. Ideal for maximal lifts because the belt stays in place without shifting. A lever buckle makes putting on and taking off extra fast but is a bit more expensive. Best choice for lifts with heavy weights and heavy strength training.
- Velcro: Lighter in weight and easy to adjust between sets. Handy for varied training or if you move a lot during your workout. Keep in mind that Velcro wears out faster and is less sturdy for very heavy exercises.
4. Fit
A weightlifting belt should fit well without restricting your breathing or freedom of movement so you can lift properly and lift heavier. You should still be able to brace (actively tighten your abdominal muscles) while the belt provides extra support and a comfortable fit.
Is your focus on strength, grip, and stability? Then a combination with fitness tape can help protect your thumbs or wrists during intensive lifts!
How to use a lifting belt correctly?
A common mistake is that lifters wear a powerlifting belt incorrectly. If you wear it too loose, it does nothing. If you wear it too tight, it squeezes your core and you can't breathe properly.
Here’s how to wear the belt properly:
- Place the belt just above your hips: This is where your core needs the most support.
- Tighten it firmly, but not too tight: You should still be able to breathe well and press your belly against the belt for extra stability.
- Use the lifting belt only for heavy sets: Train your warm-up or light sets without a belt to strengthen your core.
Need extra grip for your lifts? Combine a lifting belt with a block of magnesium powder for maximum control over the bar.
