Let’s talk belts. Lifting Belts.
They’re cool, make you look tough, and give you the feeling of “I got this”…but are you starting to use them as a crutch? Truth is, the majority of people should not be wearing lifting belts the majority of the time. If you are lifting correctly, your midsection should be strong enough to support itself through the vast majority of tasks you put it through. You may be limited in how much weight you can lift, but you are not in any significant danger of injury without it. The belt really comes into play when you need the extra support to get after heavy weights…and by heavy weights, I mean singles or doubles at >80%.
Most people assume that a lifting belt supports your back. The truth is that a good belt is designed to increase intra-abdominal pressure, which stabilizes your entire midsection.
Speaking of intra-abdominal pressure, you should be creating this EVERY time you step up to the bar, WITHOUT a weight belt. This increased pressure helps to stabilize the spine, keeping it in the ideal neutral position during the lift. In order to increase the intra-abdominal pressure, inhale deep, filling the stomach with air, then build pressure by trying to exhale without letting air escape. (This is known as The Valsalva Maneuver.) Ever see your coaches go for a heavy lift? What’s the last thing we do right before starting the lift? We take a huge deep breath in and hold it. Now you know why.
Your coaches will review proper breathing and setup with you in class today. Engage the lats. Breathing into the bottom of the belly. Get tight. Do this every time you get ready to lift.
Now let’s get back to that pretty little belt:
You can actually use a weight belt as a proprioceptive tool to help teach an abdominal brace by getting air into your abdomen and bracing against the belt. While you want your lifting belt to be tight, the goal is to be able to get a belly full of air and brace your abs against the belt. So if you’re cinching your belt so tight that you can’t get in a full, deep breath, you may want to back it off a notch. If you’re belt ready, use it well. Align it so the bottom of the belt is just above the crests of your hip bones. Make sure the front of the belt covers your belly button.
As you take in a breath, you should feel your trunk fill with air and put pressure on the belt all the way around your core. If you’re doing it right you’ll feel like a marshmallow stuffed into a wedding band. Lock your form in, and then use the belt as assistance for holding good position – long spine and low breath. Nice and tight, and fully supported via breathing AND belt, and ready to lift.
Bottom line, learn how to breath properly every time you lift to create intra-abdominal pressure- stay tight! For those of you that have been lifting for a while, feel free to use a weight belt for singles and doubles >80% of your 1RM. However, if you’re in a class wod cranking out sets of 8 to 10 at 70%,you should not be using a belt. Sure, it’s efficacious to use a belt for lifts at lower percentages – you’re going to improve force output. But building core strength and coordination is advantageous for building lasting strength. Consider the lower-percentage lifts to be the core builders, while belts are showtime ergogenic aids.
If you’re a newbie, you are still working on strengthening that core, and need to focus on proper breathing before going so heavy that you require a belt. Belts are also reserved for those with at least a few years of lifting experience – less experienced lifters need to learn how to breathe and how to brace with their lats, abs, and supporting core musculature before they slap a belt on.
Make sure the belt isn’t a crutch for shitty positioning. Lock your form in, and then use the belt as assistance for holding good position – long spine and low breath.
Weight belts are a tool – in the right context they’re indispensable.
Learn proper form, learn how to brace your core, and focus on getting strong with as little “gear” as possible. The fun tools will be waiting for you when you have the need for them.
WOD: BS ; Pullups / BS