Belts, Gloves, & Straps

Using a weight lifting belt offers a range of benefits that can enhance your training and help you reach your lifting goals. Here are some key advantages:

Increased core stability and intra-abdominal pressure: The weight lifting belt compresses your core, creating a "brace" that increases intra-abdominal pressure. This acts like an internal weightlifting suit, stabilizing your spine and reducing the risk of back injuries, especially during compound lifts like squats and deadlifts.

Improved lifting power and performance: The increased stability and pressure can also translate to greater power output. By providing a solid base for your core, the weight lifting belt allows you to transfer more force into your lifts, potentially helping you move heavier weights or improve your form.

Reduced risk of injury: By stabilizing your spine and core, the weight lifting belt can help prevent back strain, herniation, and other injuries that can derail your training progress. This especially benefits those lifting heavy weights or with pre-existing back issues.

Enhanced focus and awareness: The physical feedback from the weight lifting belt can help you focus on proper form and engagement of your core muscles. This can lead to better technique, greater efficiency, and reduced risk of injury.

Psychological boost: Knowing you have additional support can provide a mental edge, giving you more confidence to push your limits and tackle heavier weights. This can be especially helpful for beginner lifters or those recovering from injuries.

Choosing the right size weight training belt is crucial for maximizing its benefits and preventing discomfort or injury. 

Each belt brand will have its own size chart based on its specific sizing system.

Locate the size chart for the specific belt you're interested in.

Most charts will list waist circumferences with corresponding belt sizes.

Choose the size that best matches your measured waist, aiming for the middle of the size range.

Consider additional factors:

• Body type: If you have a wider torso or carry weight around your midsection, you should size up.
• Belt thickness: Thicker weight lifting belts offer more support but might feel less comfortable for beginners.
• Personal preference: Some people prefer a snug fit, while others prefer more room to breathe.

Generally, when in doubt, go for a smaller size. You can always loosen the weight-lifting belt, but tightening a too-big belt can be ineffective and uncomfortable.

Look for weight lifting belts with adjustable closures. This allows you to fine-tune the fit as your waistline changes or your core strength improves.

Pay attention to comfort. The belt shouldn't dig into your skin or cause any pain.

When choosing a weight lifting belt, features play a crucial role in your comfort and training effectiveness. Here are some key features to consider:

Material:

• Leather: Durable, offers excellent support and comfort, molds to your body over time, but typically more expensive.
• Nylon: More affordable, lighter, and more flexible, suitable for beginners but may not offer as much support as leather.
• Neoprene: Provides warmth and compression, is good for injury recovery, and is not as breathable as other materials.

Thickness:

• Thin (4-6mm): More flexible and comfortable, better for beginners, might need to offer more support for heavy lifts.
• Medium (7-10mm): Good balance of comfort and support, suitable for most lifters.
• Thick (11-13mm): Most supportive, great for advanced lifters or heavy deadlifts, may feel restrictive for some.

Closure:

• Double Prong: Secure and adjustable, classic design, can be tricky to tighten evenly.
• Single Prong: Easier to adjust, lower profile, some concern about durability.
• Lever: Quick and easy to adjust, good for competition, might be bulky or more expensive.

Additional features:

• Tapered design: Wider in the back for support, narrower in the front for comfort during squats.
• Velcro closure: Additional adjustability may wear out over time.
• Lumbar pad: Extra support for the lower back might only be necessary for some.
• Brand reputation and warranty: Look for reputable brands with good warranties for peace of mind.

Wearing a weight lifting belt properly is crucial for maximizing its benefits and preventing injury. Here's a step-by-step guide:

Preparation:

• Choose the right size: The belt should fit snugly but not be too tight, allowing you to breathe comfortably. Refer to the manufacturer's size chart or try it on before buying.
• Warm-up: Perform light cardio and dynamic stretches to prepare your core and spine for heavy lifting.

Putting on the belt:

• Position: Place the belt around your midsection, just above your hip bones, ensuring it covers your lower back. The buckle should be centered in front.
• Tighten: Close the belt using the prongs or lever mechanism. Pull it snugly enough to create a firm brace but not so tight that you can't breathe or move comfortably. A good rule of thumb is to leave enough room to slip two fingers under the belt at your belly button.
• Breathing: Take a deep breath and brace your core muscles against the belt. This creates intra-abdominal pressure, providing the primary support benefit. Exhale slowly, maintaining the core engagement throughout the lift.

Lifting with the belt:

• Focus on form: Maintain proper form during your lifts, engaging your core and back muscles alongside the belt's support.
• Don't rely solely on the belt: Remember, the belt is an accessory, not a replacement for strong core muscles. Continue to train your core independently for overall stability.
• Listen to your body: If you experience pain or discomfort while wearing the belt, loosen it or remove it.

While a weight lifting belt can offer benefits for various exercises, there are specific movements where its advantages are particularly noticeable:

Squats: The belt helps stabilize the spine and core during heavy squats, reducing the risk of lower back strain and increasing power output.

Deadlifts: The belt provides similar support and stability for the lower back during deadlifts, which is especially beneficial for heavier weights.

Military press and overhead press: The belt can help brace the core and maintain proper posture during overhead lifts, improving stability and preventing the spine from overextending.

Heavy rows: The belt can aid in core engagement and stabilize the spine during heavy rowing variations, enhancing performance and reducing injury risk.

Clean and jerk: The belt can offer some support for the lower back during the initial pull in the clean and help maintain spinal stability during the jerk, although its benefits are less pronounced compared to squats and deadlifts.