"Should I Wear A Lifting Belt?"

Lifting belts can be a great tool for training, but they have a specific purpose and time that they should/shouldn't be used.

What do they do?

Contrary to some, lifting belts aren't "back braces' '. They do support the spine, but in an indirect way. What belts do is decrease the circumference of the torso and apply pressure, which (along with taking in a deep breath and flexing the core muscles) increases the intra-abdominal pressure, which is what keeps the spine and other organs stable. This increase in pressure is what can cause you to feel dizzy or faint after a lift.

When should I use one?

Belts should only be used for lifts at or above the 85% 1RM range. If you feel like you're losing stability in lifts below this percentage, chances are that your core is weak.

In CrossFit, because we do rep ranges far above what traditional weightlifting programs do, belts may also be used in a "competitive" setting, where speed and time are a factor.

How do I use one?

THIS IS IMPORTANT!! I see it all the time where someone will put a belt on at the beginning of class, and never adjust it. This shouldn't be the case.

When getting ready to lift, it's an athlete should first take a deep breath and brace their core. With their core braced, then the belt should be tightened so it puts a good amount of pressure on the core. It shouldn't be tightened to the point where the athlete can't keep their brace, or it feel s like you're damaging internal organs. You may be able to keep the belt on like this for a minute or so, but it shouldn't be much longer (see rising blood pressure from earlier). Once an athlete gets done with her/his lift, they should feel the need to take the belt off pretty quickly.

When should I NOT use one?

  • To mask a weak core

  • If you always have a sore back from lifting even moderate loads, wearing a belt to mask the problem just kicks it further down the road. You may need to work on mobility, core strength/stability, or all the above

  • Sitting or laying down

  • Unless you're injured, and the pressure of the belt relieves the pain, wearing a belt while sitting or laying down is pointless

  • If you may have a hernia

  • Wearing a belt with a hernia can make things much worse. The increased intra-abdominal pressure can cause more damage.

Charlie Riedel