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man demonstrating how to use a weight lifting belt.

HOW TO WEAR A WEIGHT LIFTING BELT.

Updated: 19 November 2024 

Ready to make your belt work for you during heavy lifts? 

Wearing your belt correctly can make a significant difference in your lifting performance and safety. Here I break down the proper way to wear a weightlifting belt to help you get the most out of your lifts.

IN THIS ARTICLE:

PROPER PLACEMENT OF THE BELT.

First things first, where should the lifting belt sit on your body? The belt should wrap around your waist, covering your lower back and abdomen. Keep in mind ultimately how high or low you place the belt comes down to preference and what is comfortable for you and your body type. 

 

If this is the first time you are using a belt, try positioning it at different heights to see what works for you. The main goal of the belt is to be able to brace against them during the lift activating intra abdominal pressure. 

 

Also see What does a weight lifting belt do?

STEP-BY-STEP GUIDE TO USE A BELT.

01. PUT ON THE BELT

Wrap the belt around your waist. Ensure it's placed where its  comfortable, following the advice above. Make sure it covers your lower back and abdomen, sitting above your hip bones. Wearing a shirt or even a jumper can make it feel more comfortable during the lift. Leather belts tend to be more biter than nylon. The nylon belt, shown in the image is a great belt to start off with as its super comfortable.
man locking the belt on a lifting belt

02. LOCK THE BELT

Fasten the belt using its locking mechanism. It should be snug but not uncomfortably tight. With the belt shown in the image, you can chose to use the locking feature to ensure your belt doesn't let go during big lift. You should be able to take a deep breath without feeling overly restricted.

 

See the section below on different locking mechanisms.

03. TEST THE TIGHTNESS

Before lifting, test the belt's tightness. Inhale deeply and push your abdomen against the belt. You should feel resistance but still be able to breathe and brace your core. It should be snug enough to provide support but not so tight that it restricts breathing or movement. You should be able to brace your core against it comfortably.

 

04. GET READY & LIFT

Inhale Breath: Take a deep breath into your stomach, not your chest. This technique helps create intra-abdominal pressure.

Brace and Expand Your Core: Imagine getting ready for a punch to the stomach. Tighten your core muscles, including your obliques, to create a solid foundation.

 

Perform the lift. 

Exhale as you lift the weight or if you are going for a max, consider taking advantage of the benefits of the Valsalva Maneuver (more on that next time).

BREATHING & BRACING TECHNIQUES.

01. FLEX YOUR OBLIQUES

Your obliques play a crucial role in stabilising your spine and hips. Engaging them helps minimise rotational forces and maintains balance during lifts.

 

 

02.  IMAGINE GETTING PUNCHED IN THE STOMACH

Visualise someone about to punch you in the gut. This mental cue helps activate your core muscles, creating the necessary tension for a safe and effective lift.

 

 

03. BREATHE INWARDS

Focus on breathing into your stomach rather than your chest. This technique expands your torso outward, increasing intra-abdominal pressure and providing better support.

 

LOCKING MECHANISMS EXPLAINED.

Weightlifting belts come with different locking mechanisms:

 

Lever Belts: These provide a secure and consistent fit. Once adjusted, you can lock and unlock the belt quickly using the lever. They're great for heavy lifts but less adjustable on the fly.

 

Prong Belts: Similar to a traditional belt, they use one or two prongs to fasten. They're durable and allow for minor adjustments in tightness.

 

Velcro Belts: These offer quick adjustments and are ideal for workouts involving varied movements, like CrossFit.

Our weight lifting belt features a sturdy locking mechanism designed for both comfort and security during heavy lifts.

BREAKING IN YOUR LIFTING BELT.

LEATHER BELTS
Leather belts can be stiff initially. To break them in: wear them during light workouts to mould the belt to your body. Roll and unroll the belt to soften the material.

 

NYLON BELTS

Nylon belts are generally more flexible from the start and require less breaking in. They're comfortable and ready to use straight out of the box.

 

If you're curious about why lifters wear belts in the first place, our article on why do weight lifters wear a belt offers valuable insights.
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CONTENT AUTHOR:

Adam B. / Director, Turtle Strength

 

Adam is passionate about powerlifting, strength training and digital marketing. Created Turtle Strength to find the best possible product to meet the needs of training. 

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