Weightlifting belt - do you need it?

Author: Timko Ilya - master of the whole project and fitness trainer.
2012-04-12

Do you know the saying: a strong person doesn't need a belt, while a weak one won't benefit from it? Well, there is more truth in this than humor. Let me explain why.

First, we need to clarify what function the weightlifting belt serves. It prevents your lumbar vertebrae from shifting under load. How does it do this? The spinal column is surrounded by a muscular framework that includes the spinal extensor muscles and smaller internal muscles that lie directly against the vertebrae. When performing an exercise with a load on your back, these muscles naturally tense and compress your vertebrae from all sides, preventing them from shifting sideways or rotating around their axis. The stronger these muscles are developed in you, the better they support your vertebrae.

The belt creates additional pressure both in the muscles (pressing them more tightly against the spine) and increases intra-abdominal pressure, which holds your vertebrae from the front. The tighter the belt is fastened, the more it compresses the muscles against the spine, thereby strengthening the muscular corset.

This means that the weightlifting belt is indeed quite necessary? Not exactly. A belt, like any artificial device, cannot 100% take over the work of the muscles. If you constantly wear a belt without adequately training your lower back muscles, you are merely postponing the moment of injury. That’s why I initially said that it won't help the weak. Furthermore, constant use of a weightlifting belt can even create a psychological dependence on it; you might find that you must wear it even for warm-up weights.

If you have a strong muscular corset, then the belt doesn't add much to it. Thus, it turns out that a strong person doesn't need it.

However, one must always adhere to the golden mean. I believe the belt should only be worn for maximum weights, starting around 85% - 90% of your max. In all other cases, try to do without it. But this is only true if you have already adequately strengthened your back. Otherwise, you'll be saying I'm getting people injured with my advice )). If your back is not yet ready for heavy weights, then there's no need to attempt them.

It turns out that beginners are better off without a belt altogether. At least for the fact that they don't need to lift maximum weights at first. I hope you now understand when and why a weightlifting belt is needed. Good luck!