I use a belt for squatting, and a few other excercises. Knee wraps maybe once in awhile on my last set...op there are many views on this as you said. It is important as what works best for you, some people will disagree strongly but I swear a belt helps save my lower back. but I do not wear it for every set every excercise, etc. Knee wraps are generally uncomfortable for me so I only use as needed
I use a belt for squats and dead lifts. I wear elastic knee braces when I do any exercise that puts pressure on my bent knees (because I've had knee injuries and I need the support on this joint). I've never used elbow wraps or other supports, but I have considered it.
These are support tools that should aid your lifting, not replace muscle strength or endurance. I say use them only when you need them, but if you need them don't be afraid of other people's judgments.
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when I got first started doing heavier deads (for me) I had real trouble with grip so I used wrist straps because I would lose my grip and couldn't finish the set, then i switched to alt grip and have no problem w/o them. I have noticed though every huge squat I see or even leg press by the pros, all have knee wraps, hopefully someday I'll need to worry about it. I'd just try w/and w/o and see what you like.
enjoy the ride
I think belts are important. I use knee wraps on my last sets because I have 43 year old former soccer player knees and they are generally sore for a week if I don't wrap them. Before this starts a squat/no squat gives you bad knees debate... all the damage done to my knees was done before I ever did a Barbell Squat and if anything I feel squatting has been the only thing keeping me from needing serious surgery on them.
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Few months back I had reached 235 lbs on squats and 285 lbs on DL but my lower back gave up and I had to stop working out for weeks.
This time I was stuck at 210 lbs squat and DL due to my lower back pain. I tried going to 220 lbs but then pulled back as my lower back started giving signals.
Started using belt 2-3 weeks ago and now I am progressing at current at 250 lbs squat and 260 lbs DL. I know I will be going higher. No lower back pain at all.
I think the belt holds the cage together and keeps spine in vertical position. Bend in the spine means much low lower strength. I don't want to limit weight on the bar due to limits imposed by lower back because I know my quads and back can take lot more load.
With the belt experience I have ordered Versa Gripps. I will let you guys know how that goes.
I am becoming fan of belts and wraps because bodybuilding is my primary goal. Feeling strong is great but in real life I hardly have to use this strength and even if I have to someday, lifting strength does not directly transfer to real life activities.
I would recommend start belt usage as soon as you start getting signals from lower back. Note that any weight below that limit and you should not be using the belt otherwise you will lose opportunity to strengthen your core.
Edit: I had lower back pain 10-12 years ago and I had gone through therapy. I didn't get this pain back until weight on the bar went beyond what my lower back could take. I have been lifting for about an year.
I use a belt for squatting, and a few other excercises. Knee wraps maybe once in awhile on my last set...op there are many views on this as you said. It is important as what works best for you, some people will disagree strongly but I swear a belt helps save my lower back. but I do not wear it for every set every excercise, etc. Knee wraps are generally uncomfortable for me so I only use as needed
I agree.The belt and knee wraps has it usefulness as with squats. I too do not wear wirh every set but will include in my last couple of sets(heavy sets).
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What's the story on weightlifting belts and wrist, knee or other wraps?
Are they a big safety increase? An unnecessary crutch? I've heard both arguments.
As I'm starting to lift a bit heavier I want to do it smart.
Thanks for any feedback!
Zeke
Unless your lifting to compete as a power lifter or LIKE a power lifter I dont understand all the straps and wraps- I wear wrist wraps for small wrists and arthritis in my hands for back day only. I have 4 screws in my back and I dont wear belts. I just moved to Florida- and 95% of the freakin men wear belts! FOR EVERYTHING from biceps to legs- WTF>???? Wearing a belt all the time like this (it seems to me with a major back issue) would actually make your back weaker- so when your in your 40-50's and lean over to make the bed or pick up a kid- wham- back goes out. If there is an issue and your doing a heavy lift? wear a belt or wraps- if not- leave them in your gym bag...
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I added gloves with wrist wraps built in a few months back when doing bench because I was going up in weight and my small wrists couldn't handle the weight. I do try to increase my grip strength with other exercises but I have naturally small hands/wrists.
I have small wrists and I wear wraps for heavier sets of bench or overhead presses. I also find that low bar squatting puts a lot of pressure on my wrists, so I wear wrist wraps when I squat heavy as well. No belt (yet).
A belt is as much for your stomach as it is for your back. The belt allows your stomach something to push against keeping everything tighter. Personally I use a belt for heavy sets on deads and squats and sometimes bent over rows if going heavy. Wraps I recently had to use a knee brace on my elbow because the tendonidouse (i cant spell) is bad and its the only way i can lift atm. I am very tall and have blown my right knee twice playing basketball and I do not wrap them all the time just when I feel the need, I recently started going very deep in my squats due to advice from a friend who is a BBer (my goal is no longer power but to look like i can lift a house)I have found going all the way in the bucket on the smith machine is much easier on my knees then normal squats and my legs get absolutly trashed with the in the bucket squats (I also no longer need to wrap it) I think wraps and belts is a highly personal thing, but I do agree with the people who post how dum people look with a belt on to walk around the gym. I put it on for a heavy heavy lift and crank it down tight lift then it comes right off. This months muscle mag has a great write up on belts on page 56 they basically states using a belt actually increases the activity in on the abs but shows decreases oblique work and in squats shows increased activity in spinal erector activity and a study showed use of a belt reduced compretion of the disks bye 50% . So to me I do not see a point in not wearing a belt in a heavy lift, the artical also says something about belt overuse as well.
Edit: I had lower back pain 10-12 years ago and I had gone through therapy. I didn't get this pain back until weight on the bar went beyond what my lower back could take. I have been lifting for about an year.
Don't you think that if the lower back can't take it (gives you signals), it only means your muscles aren't ready to support that load ? take a few lbs off and train your back instead of pushing it past it's capabilities.. that is not what a belt is for
If you get that kind of help from your belt it's because your form is off and the belt helps to keep it tight, that will not stop you from injuring yourself
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Don't you think that if the lower back can't take it (gives you signals), it only means your muscles aren't ready to support that load ? take a few lbs off and train your back instead of pushing it past it's capabilities.. that is not what a belt is for
If you get that kind of help from your belt it's because your form is off and the belt helps to keep it tight, that will not stop you from injuring yourself
I agree, form should be perfect or don't do it. I'm not world class by any means, but I pull 450+ without anything but chalk and double overhand. Only lift within your capabilities, you stay healthy a lot longer
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i use a belt on squats,dead lifts and heavy bench and wrist wraps on heavy bench and deadlifts....i have tendonitiuos in my elbows,so i use a sleeve on my left arm when i bench heavy,because it feels like my elbows are on fire...i dont use them for more strength,just a safety precaution..imo
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I agree, form should be perfect or don't do it. I'm not world class by any means, but I pull 450+ without anything but chalk and double overhand. Only lift within your capabilities, you stay healthy a lot longer
I use knee wraps. I had an injury to my knee. The neoprene wrap helps keep the joint warm and it affects my workout less when I have it on.
Due to elbow tendinitis, I use neoprene elbow wraps. They help, but are uncomfortable. They get tight around the biceps when doing exercises.
I will start using straps when I do back work. A friend of mine turned me on to using them while doing back work. Since she has a weak grip, the straps help her concentrate on back exercises instead of her grip.
As far as a belt, I do not use any belt except for a dip belt to add extra weight.
I used to use a belt for squats but have not in a long time. I guess I may have used one because that's what everyone did.
Now this may sound silly. but what is the point of the belt? Does a belt not take out the stabilizer muscles when doing squats? Is there any truth to that? I thought there were a couple different schools of thought on the belt.
Unless your lifting to compete as a power lifter or LIKE a power lifter I dont understand all the straps and wraps- I wear wrist wraps for small wrists and arthritis in my hands for back day only. I have 4 screws in my back and I dont wear belts. I just moved to Florida- and 95% of the freakin men wear belts! FOR EVERYTHING from biceps to legs- WTF>???? Wearing a belt all the time like this (it seems to me with a major back issue) would actually make your back weaker- so when your in your 40-50's and lean over to make the bed or pick up a kid- wham- back goes out. If there is an issue and your doing a heavy lift? wear a belt or wraps- if not- leave them in your gym bag...
It depends on the persons life. I have to do manual labor for a living and I can't wear a belt there. So my back gets plenty of work without even going to the gym. The back can have pain from either heavy loads or repetative use. Besides, I do lower back work at the gym too anyways....meaning wearing the belt to do some rows or heavy overhead presses is not going to "weaken" my back, it just stops me from overtraining it! IF I wore a belt at work, and for every exercise in the gym, and didn't do any lower back work, then yes, I'd be in trouble. But if I work my lower back every day of the week, (between gym and work) without support, I'm definately "toast". So I do what works for me and I get by ok.
I agree, form should be perfect or don't do it. I'm not world class by any means, but I pull 450+ without anything but chalk and double overhand. Only lift within your capabilities, you stay healthy a lot longer
you're gonna get a tighter grip if ya go with an "over under grip" on those !
I use a belt for squats and deads on heavier sets. I use wrist raps for heavy presses. But I have to agree with others that form is the most important thing. So I don't think of the belt as a crutch or for support, more for safety......and the fact that I have always used a belt on heavy deads and squats. If my form is off, I've learned its best to take a little off. Better safe than sory IMHO. A lifters ego can sometimes be a very bad thing....I've learned the hard way a few times )-:
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It depends on the persons life. I have to do manual labor for a living and I can't wear a belt there. So my back gets plenty of work without even going to the gym. The back can have pain from either heavy loads or repetative use. Besides, I do lower back work at the gym too anyways....meaning wearing the belt to do some rows or heavy overhead presses is not going to "weaken" my back, it just stops me from overtraining it! IF I wore a belt at work, and for every exercise in the gym, and didn't do any lower back work, then yes, I'd be in trouble. But if I work my lower back every day of the week, (between gym and work) without support, I'm definately "toast". So I do what works for me and I get by ok.
Which is what I said. Belts being used specifically for particular heavy exercises - hey great! But what I do not understand and you will never convince me is "OK", is the people (men- I have never ever seen a woman do this) who come into the gym and within 20 steps they are strapping on a belt- EVERY DAY FOR EVERY WORKOUT AND EVERY EXERCISE. ive even asked some of them- wtf? I get told many things- but mostly- "its too much effort to take it on and off" really??????????????????????????
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Which is what I said. Belts being used specifically for particular heavy exercises - hey great! But what I do not understand and you will never convince me is "OK", is the people (men- I have never ever seen a woman do this) who come into the gym and within 20 steps they are strapping on a belt- EVERY DAY FOR EVERY WORKOUT AND EVERY EXERCISE. ive even asked some of them- wtf? I get told many things- but mostly- "its too much effort to take it on and off" really??????????????????????????
Haha, you'd probably think the same of me because I leave it on too.... However, 95% of the time it's on loose and not really doing anything, I just make it tight for the heavy exercises. I already lug around my journal, towel, dip belt (sometimes), straps (sometimes), and fractional weight plates (sometimes). At least the gym let me leave my trap bar (55 pounds) there People look at me like I'm nuts, and they're probably right.
Which is what I said. Belts being used specifically for particular heavy exercises - hey great! But what I do not understand and you will never convince me is "OK", is the people (men- I have never ever seen a woman do this) who come into the gym and within 20 steps they are strapping on a belt- EVERY DAY FOR EVERY WORKOUT AND EVERY EXERCISE. ive even asked some of them- wtf? I get told many things- but mostly- "its too much effort to take it on and off" really??????????????????????????
I'm guilty and for more than one reason.
1. It goes back to my bowling days and the principle of feel. In that sport, its important to keep the feel of every shot the same as possible even when you are using multiple bowling balls at one time. I've carried that over to weight lifting. I want to keep the same feel on every exercise every set and not have to deal with the variables of wearing and not wearing a belt on every set. Its my personal preference.
2. Its not so much the "effort" of taking it on and off. I do take it off sometimes on breaks between exercises, on bathroom breaks, etc. Its that I don't want to take the chance of forgetting to put it on when I should. I am a very forgetful person anyway. Plus, why waste my brain power and concentration on thinking about a belt when I can use that energy more wisely on the exercise itself.
3. Safety first, especially at my age. The belt adds a level of safety and if it prevents an injury that is going to stop my progress or keep me out of the gym for weeks or months, to me its well worth it. Injuries can happen on sets using light weights too. I injured a rotator cuff nine years ago on a warm up set of dumbbell bench presses and I know someone who suffered a lower back injury squatting at less than 50% of his max.
Anyway, you and others are on the other side of the argument, but I believe 100% in what I am doing.
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