Home / When Should You Use a Lifting Belt?

WHEN SHOULD YOU  USE A LIFTING BELT?

Updated: 6 November 2024 

So, you're thinking about adding a lifting belt to your gym bag? 

It's a question many lifters ponder as they progress in their training. Whether you're aiming to crush your next deadlift or just curious about this piece of gear, understanding when and how to use a lifting belt can make a real difference in your performance.

IN THIS ARTICLE:

UNDERSTANDING THE PURPOSE OF  LIFTING BELT.

A lifting belt is a functional tool designed to enhance your lifting capacity. By providing support to your core and increasing intra-abdominal pressure, a belt helps stabilise your spine during heavy lifts. This added stability can lead to improved performance on big movements like squats, deadlifts, and even the bench.

When you tighten a lifting belt, it offers something for your core muscles to brace against. This bracing amplifies intra-abdominal pressure, allowing you to handle heavier weights with confidence. It's not about the belt doing the work for you; it's about optimising the strength you already have.

WHEN TO USE A LIFTING BELT, BASED ON YOUR LIFTING EXPERIENCE.

BEGINEERS

If you're new to the gym scene, it's tempting to gear up with all the accessories. But hold your horses. For beginners, it's essential to focus on building a strong foundation. Prioritise mastering your form and developing core strength without the assistance of a belt. Walk before you run.

INTERMEDIATE

You've got some experience under your belt and you're starting to handle heavier loads. This might be the time to consider incorporating a lifting belt into your routine, especially when you're working at 80% or more of your one-rep max on compound lifts. It can provide that extra support needed to push through plateaus and reach new PRs.

ADVANCED

For the seasoned gym rats and competitive lifters, a belt is often a staple in the gym bag. When you're pushing your body to its limits in powerlifting meets or strongman competitions, every advantage counts. A lifting belt can help you maximise intra-abdominal pressure, providing the stability required for those massive lifts.

EXERCISES TO USE A LIFTING BELT.

Not every exercise calls for a belt, but there are certain movements where it can be a real asset.

  • Squats: Heavy squats put significant stress on your lower back. A belt can help stabilise your spine, allowing you to focus on driving up from the bottom.
  • Deadlifts: When you're pulling heavy deads, a belt provides a solid core brace, helping you maintain proper form throughout the lift.
  • Bench Press: Surprised? Using a belt during the bench can enhance core stability, giving you a stronger base to press from.
  • Olympic Lifts: Movements like the snatch and clean and jerk require explosive power and stability—a belt can assist in maintaining form during these complex lifts.
  • Overhead Presses: Supporting heavy weight overhead demands a stable core, and a belt can offer that extra bit of security.

SHOULD YOU USE A LIFT ALL THE TIME?

While belts are handy, relying on them constantly isn't the way to go. Overuse can lead to a weaker core since your muscles might not engage fully when the belt is doing part of the work. It's important to let your natural stabilisers develop to prevent imbalances.

 

There's also the mental aspect. Becoming too dependent on a belt might make you feel less confident lifting without it. Remember, the belt is a tool in your toolbox—not a crutch. 

 

So, should you wear a belt throughout your entire workout? Probably not. For warm-up sets and lighter weights, it's best to go beltless to engage your core fully. As you approach Heavier sets—typically around 80% of your max lift—you might consider strapping it on. It’s likely if you are an advanced user, you are probably already using a belt. This approach helps ensure your core muscles are still getting the work they need while providing support when it's most critical.

Lifting heavy without a belt forces your core muscles to engage more intensely, which can be beneficial for building overall strength. However, it also increases the demand on your stabilising muscles, which might not be up to the task if you're handling maximal loads. This could elevate the risk of injury if your form breaks down.

DOES WEARING A BELT PROTECT YOUR BACK?

A common question is whether a lifting belt actually safeguards your back. The belt increases intra-abdominal pressure, which can stabilise the spine during heavy lifts. According to a study published in the Journal of Strength and Conditioning Research, belts can enhance lifting performance and reduce spinal load during squats and deadlifts.

However, it's not a magic shield. Proper form and technique are paramount. Lifting heavy without a belt isn't inherently dangerous if you're using correct form and have built up sufficient core strength. In fact, training beltless on lighter weights can strengthen your core, making you less prone to injuries in the long run.

BREAKING THROUGH PLATEAUS AND HITTING ONE-REP MAXES!

If you've hit a plateau, a belt might be just what you need to push past it. By providing that extra support, you can focus on driving through the lift without worrying as much about stability. This is especially helpful when attempting a new one-rep max. From personal experience, I reach for my belt when I'm going for a heavy single or if my back's feeling a bit tender from a previous session. It's not an all-the-time accessory—just another tool to help me go hard or go home when it counts.

MAKING THE MOST OF YOUR LIFTING BELT

When you're ready to give a lifting belt a crack, make sure you're using it effectively. It should be snug—not so tight that you can't breathe, but tight enough to provide support. If you're unsure about sizing, check out our weightlifting belt options that might suit you.

Remember, the goal is to enhance your lifting experience, not hinder it. Use the belt wisely, focus on your form, and keep chasing those gains.

LIFTING BELT QUESTIONS

1. Does wearing a lifting belt weaken your core?

Occasional use of a belt won't weaken your core. However, relying on it for every lift might reduce core engagement over time. Balance is key—use the belt when needed, but don't skip core training.

 

2. At what weight should I use a belt for squats?

While there's no hard rule, many lifters consider using a belt when squatting at or above 80% of their one-rep max. It's about when you feel you need extra support.

 

3. Should I wear a belt during bench press?

Yes, wearing a belt during heavy bench presses can enhance core stability, providing a stronger base to press from. It might feel a bit different at first, but give it a go and see how it affects your lift.
 

4. Can lifting belts improve performance in CrossFit and Olympic lifts?

Absolutely. For movements like the snatch and clean and jerk, a belt can help maintain core stability during explosive lifts. Just make sure it doesn't interfere with your mobility.

 

5. What are the disadvantages of using a lifting belt all the time?

Overusing a belt can lead to decreased core muscle activation, potentially weakening your stabilisers. It might also create a dependency, making you feel less confident lifting without it.

 

6. How tight should a weightlifting belt be?

The belt should be snug but not constricting. You should be able to take a deep breath and brace your core against it. 
Title

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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