Weightlifting Belts
Whether pushing weights around a gym or moving furniture up three flights of stairs, heavy lifting carries a risk of injury. One of the simplest ways to prevent the types of injuries associated with heavy lifting is to understand and execute good form (like lifting with your legs, not your back). Another is to use a weightlifting belt. But like any new piece of training equipment, it needs to be understood and used appropriately in order to help—rather than hinder—a workout.
There are two main types of weightlifting belts, distinguished by their shapes. A conventional belt is wider in the back, and narrower in the front. A power lifting belt is the same width all the way around.
The main purposes of any weightlifting belt are to reduce stress on the lower back during heavy lifting, and to prevent hyperextension during overhead lifts. The belt reduces stress on the lower back by increasing intra-abdominal pressure: the pressure or suport between the abdominals and the bones of the lower back. This in turn reduces stress on the erector spinae: the group of thin, sinewy muscles that would normally work to support the lower back during a heavy lift.
Are Weightlifting Belts for Me?
In order for a weightlifting belt to be effective, it must be worn tightly; and studies have shown that wearing belts as tightly as necessary to protect a lifter from injury can lead to increased blood pressure (hypertension).
Furthermore, relying on a weightlifting belt for increased intra-abdominal pressure can have a negative effect on the development of the abdominals and other core muscles. It is important to exercise these muscles adequately, even if you do wear a belt while performing heavy lifts, so that they can adequately contribute to supporting your body during any type of lift.
It is important to note that a weightlifting belt is really only effective when performing an exercise where there is a high possibility of hyperextension (such as a military press), or where there is a great deal of pressure on the lower back (such as squats or dead lifts). As an aid in performing these types of exercises at maximal or submaximal resistance, a weightlifting belt can be an effective training tool.
For most full body workouts, a weightlifting belt is not necessary; and may actually increase your risk of high blood pressure. If you’re worried about throwing your back out with a heavy lift, consider some extra core strength and stabilization exercises to get you ready. And if your love of deadlifting makes a weightlifting belt necessary after all, remember to loosen it between sets, and don’t ignore your core.
Tags: deadlifting, high blood pressure, training equipment, weightlifting, Weightlifting Belts