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Most weightlifting belts are wider in the back, with the buckle located on the slimmer front section. You will wear the belt by fastening the buckle to your body as tightly as possible. The fastened belt will form a tight band around the core muscles between your hips and abdomen.
The weightlifting belt should only be worn tightly prior and during the set. Loosen the belt between sets for comfort. - Weightlifting belts actually support your lower back by compressing your abdominal cavity. The additional intra-abdominal pressure (IAP) effectively relieves the pressure placed upon your spine to control heavy weight. The IAP from the weightlifting belt also alleviates the effects of spinal shrinking, which may lead to severe back pain over the long term.
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The weightlifting belt holds your core rigidly in place and forces your targeted muscles to control the weight with proper form. You will also be made aware of your body's positioning relative to the rack by feeling the belt shift slightly against your waist.
Accidents, hyperextensions, strain and general injury are often direct consequences of using improper form. Poor form is often related to contorting the back awkwardly to "cheat" and lift weight that is too heavy to handle. Wearing the belt will give you confidence that you are performing the exercise the right way. -
Wear the belt during sets that pressure your lower back.Wear the belt for power sets, or exercises that are at least 80 percent of your max. The belt should also be worn while lifting for maximum repetitions until failure. Weightlifting belts are fastened into place to prepare for lifts that place heavy pressure upon the back. These lifts include squats, dead lifts, power cleans and shoulder presses. -
Do not overuse the weightlifting belt. Do not confuse wearing a belt with enhanced performance and risk injuries by attempting to lift weights that are beyond your natural strength level.
Wearing belts pressures the torso and prolonged usage will elevate blood pressure levels over time. The belt does not allow your midsection to compress on is own; and will hinder abdominal muscle development. Remember to breathe deeply while wearing the weightlifting belt during sets to provide adequate oxygen for your muscles.
