Weight Lifting Belt Tips

Wearing a weight lifting belt reduces any stress on the lower back area while the individual is in an upright position. It also prevents hyper-extension while lifting overhead. The belt reduces stress on the back by compressing the abdominal cavity to increase the intra-abdominal pressure. This pressure allows the spinal muscles to produce less force throughout the lift which improves support for bones in the lower back.

Wearing a weight lifting belt helps prevent hyper-extension of the back by forming a wall around the torso area, connecting the hip to the rib cage. This limits back movement and also prevents side twisting and bending. You could also wear a power-lifting belt if for especially heavy weights. But if you are a casual weightlifter, then a conventional belt should work fine.

Having a belt can also help the individual to be more aware about the position of their back. The physical sensation of the belt on the skin provides extra information about what muscles should be used in order to maintain good posture. In this case, the belt does not have to be worn too tightly to get an effect. Some people simply feel more confident and secure while wearing a belt even if their muscle activity is not effective.

A belt should be put on tightly in order to maximize its effectiveness. However, wearing the belt too tight can be taxing and so it should not be worn for long periods of time. Wearing the belt tightly over an extended amount of time can elevate blood pressure so the belt should only be used for two occasions. Firstly, it can be used when performing maximal lifts in exercises like the dead-lift or squats, or any exercise where the weight is supported by the back. The second is performing any moves that can cause the back to hyper-extend. Make sure to always loosen the belt after so your blood pressure can go back to normal levels.