Should you use a belt? Decide for yourself!

[crazycanuck7901]

Using a lifting belt takes skill just like anything else that you do in the gym. You learn the proper techniques. You learn training principles such as pyramids, negatives, drop sets and so on. You learn when you eat, how often you eat, and what to eat. You rack your brain with so much information, that you could write a book. But do you know the importance of using a weight lifting belt properly? If you answered yes, then the following information should just be review for you. If you answered no, then read diligently.

Using a belt is highly debated. There are pros and cons to each side, so lets evaluate the reasons that I have heard over the years from those that say you should not use a belt:

-Good technique means you don't need a belt. When squatting or dead lifting, if your technique is flawless you don't need a belt.

-You should learn to suck it up.

-You take the focus from the muscles and transfer that lifting power into the belt. Therefore you don't get as good a pump as desired for optimal muscle growth.

-Lifters, especially young ones can become dependent on the belt. In fact, you may see some use a belt for everything.

Ok, so there are a few reasons that I have heard. Lets discuss those. If you have good technique, you have good technique. Fact is, on every lift, every rep, you should have good technique. I see far too many lifters, lifting too much on lifts such as dead lift, bench and squat. Those individuals end up using the wrong muscles to lift, or don't get good depth on squats, or round their back on a dead lift. If you don't have good technique, you probably have to much weight. When you enter the gym, leave your ego at the door - your gains will come, just be patient. Do you not get a good pump by using a belt? I disagree. Again, that comes to the first point. You must have good form. If you have good form and learn how to contract the muscles, you will get a good pump. And yes, allot of lifters use a belt for everything, and don't realize how to use a belt.

So lets look at why you want to use a belt and of course, how to use it effectively.

-Don't use a belt on your warm up sets, or weights that you can confidently lift that weight with good form. That said, you have to have good form when you go heavy.

-Ok, so when you go heavy (85% 1RM or greater) you will want to consider using a belt. When you have allot of axial loading on the spine (direct pressure) on exercises such as squat, dead lift, leg press, and overhead presses you will want to use a belt.

-What a belt does is help reduce the risk of having a slipped disc aka a herniated disc. You still have to have good form and a weight you can handle.

-TIGHTEN THAT BELT. Get it cranked tight. Not so tight you cut off circulation, but you should be tight enough that if you were to bend backwards you can instantly feel that belt pressed against your lumbar section. No matter how strong your back is, you can always give it more support. Have you seen lifters use knee wraps? Think of a belt as providing extra security in the joint (as long as its tight enough). If its lose, you wont get any benefit and you may as well put it in your gym bag. If top lifters and bodybuilders use a belt, Id say that its good enough for me.

-History of minor back problems. If you already have back problems, then you probably should do what you can to strengthen the back. Unless I know you personally or you are one of my clients and I know your history, I wouldn't recommend going beyond 85% 1RM.

That said, yes I use a belt myself. I also use knee wraps. But I only use them when I go heavy in weight. You need to look at your routine and determine when you use a belt and when you take it off. In the same realm as having a good spotter, having a belt can give you an added mental break which allows you to focus on the lift, and nothing else. Make sure you have a belt thats adjustable. When you go to buy one, try them on, do a bodyweight squat and dead lift, to get a feel for them. Just like trying on shoes. Find a belt with the thickness you like and use it. But use it right. If you don't, you are merely wasting your money.