Lifting belts are a common accessory in the gym, often seen wrapped around the waists of those lifting heavy weights. Many lifters believe that wearing a belt helps prevent injuries. However, current evidence doesn't support this belief, as injury prevention involves numerous factors beyond just using a lifting belt. So, should you use one? Let’s look into how lifting belts work and whether they can enhance your performance.
How do lifting belts work?
Lifting belts are designed to help increase intra-abdominal and intra-thoracic pressure. In simple terms, this means they assist you in bracing your core more effectively during heavy lifts. When you wear a belt and push your abdomen against it, you create greater pressure in your core, which can improve your ability to brace properly. This enhanced bracing can lead to better performance in compound lifts such as squats and deadlifts.
Additionally, there’s some evidence to suggest that lifting belts can increase the velocity of your heavier lifts in the later reps of your set. Velocity refers to the speed at which you move through the concentric phase of the lift—in other words, how quickly you move from the bottom to the top of a squat or deadlift.
Should you use a lifting belt?
There’s no definitive ‘right’ or ‘wrong’ time to use a lifting belt. For beginners, it’s often beneficial to first focus on learning how to create intra-abdominal and intra-thoracic pressure without the aid of a belt. Mastering this technique without a belt can provide a solid foundation for lifting more effectively and safely.
As you progress and become a more advanced lifter, you might choose to incorporate a belt to further enhance your performance. It can be particularly useful for lifting heavier weights and increasing your lifting velocity.
In summary, while a lifting belt can be a valuable tool for certain lifters, it’s important to understand its role and how to use it effectively. If you're unsure about whether a lifting belt is right for you or how to integrate it into your training, schedule a free consultation call to chat directly with Meg today. Get personalised advice and discover how to optimise your lifting techniques for better results.
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