Using a belt... or not?

GW4321

When I started lifting over a year ago, it felt like my lower back was really weak. So I immediately bought a belt to give me more confidence during squats and deadlifts. I've used it since then, but my back still feels weak.

In a recent video, Eddie Hall mentioned that he didn't wear a belt in training to force his core to become stronger. I'm definitely not in the same universe as Eddie Hall in terms of strength, but it made me wonder if I would be better off not wearing a belt so much to help promote lower back and core stability. Just wondering what others think of this?

HollyPFlax

My fiancé is a power lifter and I joined his routine about 6 months ago, so I am not as educated on this as many people here are. He wears a belt and bought me one once I started increasing my weight. Some people never wear them, but I personally like having something to brace against. It makes me feel more secure. We work out our cores with other exercises, so it's not like they're allowed to be weak or anything. That being said, I guess the main reason I wear the belt is injury prevention. Will my wimpy beginner's weight injure my spine? No idea, but I'd rather wear a belt and use proper form every time. Just in case.

GW4321

HollyPFlax wrote: »

My fiancé is a power lifter and I joined his routine about 6 months ago, so I am not as educated on this as many people here are. He wears a belt and bought me one once I started increasing my weight. Some people never wear them, but I personally like having something to brace against. It makes me feel more secure. We work out our cores with other exercises, so it's not like they're allowed to be weak or anything. That being said, I guess the main reason I wear the belt is injury prevention. Will my wimpy beginner's weight injure my spine? No idea, but I'd rather wear a belt and use proper form every time. Just in case.

Thanks for the reply. The increased chance of injury is definitely something to consider. I thought about trying lighter weights at first if I go with no belt.

Cherimoose

GW4321 wrote: »

When I started lifting over a year ago, it felt like my lower back was really weak. So I immediately bought a belt to give me more confidence during squats and deadlifts. I've used it since then, but my back still feels weak.

Since it hasn't helped, i wouldn't wear it, and instead start looking for the cause of your back issues (it might not be your back). A sports physical therapist would be my first choice for an assessment. Or at least get your form checked by a good personal trainer or competitive powerlifter. You can also upload form check videos here for the trainers to check.

Walter__

Cherimoose wrote: »

GW4321 wrote: »

When I started lifting over a year ago, it felt like my lower back was really weak. So I immediately bought a belt to give me more confidence during squats and deadlifts. I've used it since then, but my back still feels weak.

Since it hasn't helped, i wouldn't wear it, and instead start looking for the cause of your back issues (it might not be your back). A sports physical therapist would be my first choice for an assessment. Or at least get your form checked by a good personal trainer or competitive powerlifter. You can also upload form check videos here for the trainers to check.

This is good advice. Cheri is right.

It might not necessarily be a back issue. It could be that your form is off, you're not bracing properly, or probably both.

Chieflrg

A belt is an excellent tool for training if used correctly within a well written program.

A belt is not magical and will not make your back strong by itself. One still needs to perform the Valsalva maneuver if using one or not. The belt can be very useful in teaching this as well.

A lifting belt used correctly allows you to lift a higher intensity at the same exertion of a lower weight.

It can be helpful in overloading without as much of fatigue and can help to practice proper load management which lowers the risk of injury.

A belt on average is useful for those who deaflift and squat and might help those who OHP or has its place on the bench for some.

I feel the number one misunderstanding of a belt is how frequently one should use it.

I personally only use it for one 1/3 days of my squat sessions, 1/2.5 days of my deadlifts, and 1/4 days of my weekly bench sessions per week. It is actually strapped on for less than 20% of my weekly volume.

I highly suggest everybody who is interested in training now or in the future for competition to have one. I currently program belt work for over 75% of the people I train.

If your back feels weak after a year of training I would first point to your programming and never a belt.

DancingMoosie

I feel that training without a belt has helped me to strengthen my core and back. I only use the belt for my heavier squats and deadlifts. Maybe lower the weight slightly and practice without for a while.

GW4321

Thanks for all of the responses. You all have given me a lot to think about and I appreciate the advise.

It's entirely possible that other weaknesses could be contributing to my back issue. I've had a few significant injuries in the past (not related to lifting), so maybe there's some kind of imbalance. I'm not sure if there's really anything I can do to fix that though.

I think I'll mix in a few no belt days to see if that helps.

watts6151

Good read from Greg

https://www.strongerbyscience.com/the-belt-bible/

firef1y72

DancingMoosie wrote: »

I feel that training without a belt has helped me to strengthen my core and back. I only use the belt for my heavier squats and deadlifts. Maybe lower the weight slightly and practice without for a while.

I'm not squatting or deadlifting heavy atm, but when I do I only use a belt when I'm going for my top set close to my 1rpm. And only in squats and deadlifts.

kcfit19

Something to be aware of with a belt is that it will not keep you from getting injured, and it is not going to make you stronger on it's own. It is a helpful tool when lifting because it gives you something to brace against, but you still have to be mindful and make sure you're bracing. I personally don't use a belt until I'm starting to lift around 80% of my max or higher.

fishgutzy

I have never worn a belt for lifting.
But my core is well conditioned from the amount of swimming I do.
Part of my weight routine is a core focused day too.
For any exercise, core strength is important.

From9five

I go beltless for (mostly) all of my warmup sets and use it for all of my working sets...my thought process with this is: as i get stronger, my warmup sets get heavier, so i do progessivly overload when going beltless. Idk if that makes sense but, you know. Its all preference. Remaining injury free is always the main goal.