Those big belts we see folks strap on at the gym aren't just a fashion statement — they're designed for safety, too. Weightlifting belts help support the core and protect the lower back, but they shouldn’t necessarily be used during an entire workout Effect of a stiff lifting belt on spine compression during lifting. Kingma, I., Faber, G.S., Suwarganda, E.K.,et al. Institute of Fundamental and Clinical Human Movement Sciences, Faculty of Human Movement Sciences, Vrije Universiteit, Amsterdam, Netherlands. Spine 2006 Oct 15;31(22):E833-9. . Plus, weightlifting belts aren’t always necessary for strength training, and some people prefer not to use them at all. So unless face-bulging, muscle-wrecking iron pumping is on the schedule (and even if it is), it may be best to leave the belt at home.
Below the Belt — Why It Matters
Full-body weightlifting movements like squats, deadlifts, and overhead presses are great for building muscles and strength, but they can also cause injuries in the lower back because they load the spine with weight An overview of strength training injuries: acute and chronic. Lavallee, M.E., Balam, T. Indiana University School of Medicine, South Bend, IN. Current Sports Medicine Reports 2010 Sep-Oct;9(5):307-13. . Weightlifting belts protect the lower back in a few ways: First, they increase intra-abdominal pressure, or the pressure within the abdominal cavity, so the abdominal (or core) muscles support the spine as much as possible Effects of abdominal belts on intra-abdominal pressure, intra-muscular pressure in the erector spinae muscles and myoelectrical activities of trunk muscles. Miyamoto, K., Linuma, N., Wada, E., et al. Department of Orthopaedic Surgery, Gifu University, School of Medicine, Japan. Clinical Biomechanics 1999 Feb;14(2):79-87. Effects of a belt on intra-abdominal pressure during weight lifting. Harman, E.A., Rosenstein, RM., Frykman, P.N., et al. Exercise Physiology Division, U.S. Army Research Institute of Environmental Medicine, Natick, MA. Medicine and Science in Sports 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 M