and Exercise 1989 Apr;21(2):186-90. . Weightlifting belts also help protect the lower back by reducing hyperextension and possible inflammation around the spine resulting from heavy lifting. The belt helps keep the lower back propped up so it can’t fall back into a potentially harmful position. And the belt is useful during heavy weightlifting that places pressure on the spine, since it prevents spinal shrinkage, a sci-fi sounding term that refers to the compression of the vertebral discs Effect of a weightlifting belt on spinal shrinkage. Bourne, N.D., Reilly, T. Centre for Sport an Exercise Sciences, School of Health Sciences, Liverpool Polytechnic, UK. British Journal of Sports Medicine 1991 Dec;25(4):209-12. . Some experts recommend using weightlifting belts when moving loads upwards of 85 percent of a one-rep max (or 85 percent of the amount of weight you can move once). Weightlifting belts come in a range of shapes, sizes, and styles. Belts geared for the gym are thick and tough and are often made of leather or firm synthetic materials, with clamps and prongs to secure them in place. Other types of belts can be useful for people who work in factories or on delivery trucks and lift heavy loads throughout the day Weight lifting belt use patterns among a population of health club members. Finnie, S.B., Wheeldon, T.J., Hensrud, D.D., et al. Dan Abraham Healthy Living Center, Mayo Clinic, Rochester, MN. Journal of Strength and Conditioning Research 2003 Aug;17(3):498-502. . These belts are made of soft materials so they can be worn loosely all day and tightened when necessary. But, even for weightlifting, it isn’t necessary to wear a belt for an entire workout.
Things Just Got Heavy — The Answer/Debate
Don’t get into a tight situation: Weightlifting belts shouldn’t be worn tightly for the entire duration of a workout Wearing an abdominal belt increases diastolic blood pressure. Rafacz, W., McGill, S.M. Department of Kinesiology, University of Waterloo, Ontario, Canada. Journal of Occupational and Environmental Medicine 1996 Sep;38(9):925-7. . Only tighten the belt when it comes time to lift loads upwards of 85 percent of a one rep max. (A weight belt worn loosely around the stomach will not help or hinder performance; it’s just convenient so it doesn't have to come on and off regularly during the workout.) Ultimately, to wear or not to wear depends on personal preference, since there’s still some debate about the function of weightlifting belts. In some cases, wearing a weightlifting belt can increase blood pressure Wearing an abdominal belt increases diastolic blood pressure. Rafacz, W., McGill, S.M. Department of Kinesiology, University of Waterloo, Ontario, Canada. Journal of Occupational and Environmental Medicine 1996 Sep;38(9):925-7. Effect of weightlifting and breathing technique on blood pressure and heart rate. Lepley, A.S., Hatzel, B.M. Movement Science Department, Grand Valley State University, Allendale, Michigan. Journal of Strength and Conditioning Research 2010 Aug;24(8):2179-83. . And fitness experts aren’t certain if wearing a tight weightlifting belt means the abs take longer to get stronger; it’s possible the core muscles don’t work as hard with the extra back support Effect of soft lumbar support belt on abdominal oblique muscle activity in nonimpaired adults during squat lifting. Warren, L.P., Appling, S., Oladehin, A., et al. Department of Allied Health, Chattanooga State Technical Community College, TN. The Journal of Orthopedic and Sports Physical Therapy 2001 Jun;31(6):316-23. . Plus, it may be risky to rely too much on the belt: One study found baggage handlers who wore weightlifting belts on the job were more prone to back injury once they stopped wearing the belts An evaluation of a weightlifting belt and back injury prevention training class for airline baggage handlers. Reddell, C.R., Congleton, J.J., Dale Huchingson, R., et al. Texas A&M University, Industrial Engineering Department, College Station, TX. Applied Ergonomics 1992;23(5):319-29. . Keep in mind it’s still possible to lift heavy