on belts and overhead press
taso42
Posts: 8,980 Member
Recently got myself a belt (4", 10mm lever belt) and just breaking it in and getting the hang of it. Yesterday I did OHP with it for the first time. I found that when I press up, my core gets narrower so it's quite difficult to maintain pressure against the belt. I really had to focus hard on this on the last couple of reps (and perhaps this is part of the belt doing its job), but ideally it seems the belt should have been tighter. Just wondering, do those of you who use a belt make it tighter for OHP as compared to say Squats, or just try to find a happy compromise? If I made it one notch tighter, it would probably be ideal for pressing, but then probably too tight for squats. One annoyance here is that the lever is screwed in to the belt with 2 screws - not exactly something I want to be adjusting back and forth every couple of days.
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Hmm, I've never actually thought about this. The belt on OHP for me is more like a "reminder" not to lean backwards.0
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I make it pretty tight and brace myself by flexing. It puts pressure on my core against the belt0
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So would you say you have it on tighter than you would with squats? This almost makes me wish I got the non-lever type belt so I could easily change tightness without whipping out a screwdriver.0
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I haven't used the belt on the overhead press as the bench I sit down on has back support. But I make it pretty tight on squats. ie... I have to unbuckle it fairly fast so I can breath 100%
The one I use now looks like this
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why the tapered belt??
If/when I wear mine to press, I think I use the same loop as squats and just really push my stomach outward.
The only time I wear it a notch bigger is when I deadlift..0 -
why the tapered belt??
If/when I wear mine to press, I think I use the same loop as squats and just really push my stomach outward.
The only time I wear it a notch bigger is when I deadlift..
I would prefer this type (I have one but it's too small hahaha)
I didn't know how heavy I was going to go so I didn't want to shell out for the serious one. as far as the tapered one, I waned one that was wide in back but didn't pinch in the stomach.0 -
Okay so an uninformed question -- but why wear a belt at all? I don't quite understand unless a person is powerlifting in a competition.0
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Okay so an uninformed question -- but why wear a belt at all? I don't quite understand unless a person is powerlifting in a competition.
here's a pretty good writeup
http://sportsmedicine.about.com/cs/strengthening/a/aa060201a.htm0 -
Thanks for the info!0
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Okay so an uninformed question -- but why wear a belt at all? I don't quite understand unless a person is powerlifting in a competition.
it helps you stay tight during lifts. push your stomach into it and it stabilizes your back.
even if you aren't competing, lifting heavy is the thing to do.0 -
I'm approaching the point where the weights are getting closer to my 1-4 rep maxes. Sure I can lift that weight w/o a belt. But if I move slightly wrong or lose concentration, I risk injury and being out of the game for months. At this stage, I'd rather be safe than try to max out raw. ie... this is where I am. I'm 44, 33' waist, 175lbs. 5'7"
Bench. Going to try for a 1-2 count at 225lbs. my weakest lift but I don't wear a belt anyway.
Squats. I do 275lbs for reps of 3-4 w/ and w/o a belt. I prefer the belt though. Migght consider moving up to 285lbs soon.
Deads: I do 2 sets of 315lbs for 1-3 reps. My limiting factor is my grip. I have to let go of the bar sometimes not because I can't lift it but because I lose my grip.
These aren't super numbers for any serious lifter but they are heavy to me, that's for sure. haha0 -
^^Not bad numbers man.
I usually belt up w/ anything after the low 300s. So it definitely would be time to consider a belt.
W/ the grip thing, try some dead hangs from a pullup bar, or some farmer's walks w/ the heaviest DBs you can get.
Or learn how to use over/under or the hook grip.0 -
I'm approaching the point where the weights are getting closer to my 1-4 rep maxes. Sure I can lift that weight w/o a belt. But if I move slightly wrong or lose concentration, I risk injury and being out of the game for months. At this stage, I'd rather be safe than try to max out raw. ie... this is where I am. I'm 44, 33' waist, 175lbs. 5'7"
Bench. Going to try for a 1-2 count at 225lbs. my weakest lift but I don't wear a belt anyway.
Squats. I do 275lbs for reps of 3-4 w/ and w/o a belt. I prefer the belt though. Migght consider moving up to 285lbs soon.
Deads: I do 2 sets of 315lbs for 1-3 reps. My limiting factor is my grip. I have to let go of the bar sometimes not because I can't lift it but because I lose my grip.
These aren't super numbers for any serious lifter but they are heavy to me, that's for sure. haha
Are you using the reverse grip technique, and are you using gloves or straps. Make sure your hands are dry as heck or use glove with padded grip in the palm area if your hands are naturally small. For deadlifts I never used a belt really and If I do for some strange reason I go for the lighter belt. One thing that you can always do when you deadlift is to make sure your abdominal muscle has some type of contraction and bring your chest up as well.0 -
I use over/under hand grip. I do have straps. And I should try to buy some chalk.
deads. I just need to get into that bad *kitten* attitude before the lift. You know?0 -
^^Not bad numbers man.
I usually belt up w/ anything after the low 300s. So it definitely would be time to consider a belt.
W/ the grip thing, try some dead hangs from a pullup bar, or some farmer's walks w/ the heaviest DBs you can get.
Or learn how to use over/under or the hook grip.
how much weight does wearing a belt add to your deadlift do you figure? i had a trainer once tell me you can lift 20% more weight with a belt on, but that seems high. i don't think the difference between a doing 4 plates a side vs 5 is simply just wearing a belt.0 -
I think that's high. 10% maybe0
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how much weight does wearing a belt add to your deadlift do you figure? i had a trainer once tell me you can lift 20% more weight with a belt on, but that seems high. i don't think the difference between a doing 4 plates a side vs 5 is simply just wearing a belt.
I dont neccessarily say that it adds a lot to deads. But I wear it for support/protection.
My form will slowly go to sh** if I'm not wearing a belt and pushing out w/ my stomach.
Squats feel much easier to me when I throw a belt on. So I do feel like my squats would be a lot lower if I didn't use a belt.0 -
The only time I really wear a belt for deadlifting is when I max out.0
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I'm approaching the point where the weights are getting closer to my 1-4 rep maxes. Sure I can lift that weight w/o a belt. But if I move slightly wrong or lose concentration, I risk injury and being out of the game for months. At this stage, I'd rather be safe than try to max out raw. ie... this is where I am. I'm 44, 33' waist, 175lbs. 5'7"
Bench. Going to try for a 1-2 count at 225lbs. my weakest lift but I don't wear a belt anyway.
Squats. I do 275lbs for reps of 3-4 w/ and w/o a belt. I prefer the belt though. Migght consider moving up to 285lbs soon.
Deads: I do 2 sets of 315lbs for 1-3 reps. My limiting factor is my grip. I have to let go of the bar sometimes not because I can't lift it but because I lose my grip.
These aren't super numbers for any serious lifter but they are heavy to me, that's for sure. haha
Hey. Yesterday I was able to do 225lbs on the bench. One unassisted and 1 with a slight spot. And that's still with triple setting the bench with pull ups and lunges.
I was also able to do 185lbs on the incline for a 4 count0 -
A belt doesnt really add weight in the way that wraps or a suit does. Some people speculate you can get a extra 5kgs out of a belt, but i think its more about form than weight. Im not sure why you would want it tighter to press than to squat though, plus its fiddly unscrewing your belt all the time, i personally dont belt up for pressing, but ive seen videos of Wendler wearing one to press0
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A belt doesnt really add weight in the way that wraps or a suit does. Some people speculate you can get a extra 5kgs out of a belt, but i think its more about form than weight. Im not sure why you would want it tighter to press than to squat though, plus its fiddly unscrewing your belt all the time, i personally dont belt up for pressing, but ive seen videos of Wendler wearing one to press
I get a good bit out of mine w/ squats, but it's because it helps me hold form.
Anything over 275 or so, I start having trouble staying tight, and will be too bent over in the hole, unless I have a belt on. Then I can stay tight and handle a lot more.0 -
Getting the hang of it, and it's breaking in a bit now. I had presses again yesterday and it didn't feel too loose this time (i haven't adjusted it either). I think it was a matter of me learning to engage my core properly during this lift. In other words, the belt is doing its job and helping me out.0
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Getting the hang of it, and it's breaking in a bit now. I had presses again yesterday and it didn't feel too loose this time (i haven't adjusted it either). I think it was a matter of me learning to engage my core properly during this lift. In other words, the belt is doing its job and helping me out.
just gotta learn to really push out and hold air in your stomach. it'll stay tight.
breaking belts in sucks.0 -
A wk old I know but this group is pretty quiet.
I personally think its better to push out when doing overhead press, I have two lower discs that are knackered and this works by building pressure around the waist for extra support. I also squeeze my glutes in to support lower back.
I too wear a belt due to the condition of my back, but use the inflating technique with or without belt.0
