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WHY DO WEIGHT LIFTERS WEAR A BELT?

Updated: 11 November 2024 

Ever wondered why so many lifters at the gym wear a belt? 

 

If you've been hitting the gym and noticed folks strapping on belts before their big lifts, you might be wondering why. Let's dive into what lifting belts do and whether you should consider adding one to your gym gear.

IN THIS ARTICLE:

WHY WEAR A BELT?

If you're considering competing in powerlifting, you'll be glad to know that belts are allowed—and even common—in competitions. Organisations like Powerlifting Australia and the Australian Powerlifting League permit the use of belts, provided they meet specific guidelines outlined by the International Powerlifting Federation (IPF). Belts used in competition must adhere to certain dimensions and specifications. For example, the belt can't be wider than 10 cm or thicker than 13 mm. This ensures a level playing field and safety for all competitors.

 


 

IS IT NECESSARY TO WEAR A LIFTING BELT?

You might be thinking, "Do I really need a belt?" 

The answer depends on your training goals and the types of lifts you're performing. For general fitness or lighter weights, a belt isn't necessary. However, if you're moving into heavier lifting—think 80% of your one-rep max or higher—a belt can provide that extra support.


Research published in the Journal of Strength and Conditioning Research found that wearing a belt can increase intra-abdominal pressure by up to 40% and reduce spinal compression by 10% (Lander, J.E., et al. "The effectiveness of weight-belts during multiple repetitions of the squat exercise." Journal of Strength and Conditioning Research). This means a belt can help you lift heavier weights more safely.

 

WEARING BELTS IN POWERLIFTING COMPETITIONS

If you're considering competing in powerlifting, you'll be glad to know that belts are allowed—and even common—in competitions. Organisations like Powerlifting Australia and the Australian Powerlifting League permit the use of belts, provided they meet specific guidelines outlined by the International Powerlifting Federation (IPF). Belts used in competition must adhere to certain dimensions and specifications. For example, the belt can't be wider than 10 cm or thicker than 13 mm. This ensures a level playing field and safety for all competitors.

 

Related content: What does a weight lifting belt do?
 

CROSSFIT AND OLYMPIC WEIGHT LIFTING

Professional weightlifters often wear belts during their heaviest lifts. These athletes rely on belts to maximise performance and minimise injury risk. They typically use sturdy belts for maximum support during their lifts. CrossFit athletes, on the other hand, need versatility. Their workouts involve a mix of movements, so they often opt for more flexible belts that can be quickly adjusted. These belts provide support without restricting mobility during dynamic exercises.

Our weight lifting belt offers a comfortable and versatile option suitable for both heavy lifts and dynamic workouts. Whether you're aiming to max out or need support during a WOD, it's designed to help you perform your best.
 

MORE WEIGHT LIFTING & BELTS QUESTIONS

1. Can wearing a belt improve my lifting performance?
Yes, a belt can help increase intra-abdominal pressure, providing more core stability and potentially allowing you to lift heavier weights.


2. Do professional lifters always wear belts?
Many professional lifters wear belts during their heaviest lifts to maximise performance and safety. However, they also train without belts to build core strength.


3. Are belts allowed in all Australian powerlifting competitions?
Most powerlifting federations, including Powerlifting Australia and the Australian Powerlifting Federation, allow belts that meet IPF specifications.


4. What happens if I don't wear a belt during heavy lifts?
Lifting heavy without a belt increases the demand on your core muscles. While this can build strength, it may also increase the risk of injury due to less spinal support.
 
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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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