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Should You Use a Weightlifting Belt for Squats?


Workout accessories have evolved to include very niche products, the likes of which are probably never purchased or used by the majority. However, the weightlifting belt is one of the oldest and most popularly recommended and used worldwide. It’s not just the elites, but many recreational lifters swear by its efficiency. Some of the more common claims are its stability benefits, back injury prevention uses, and many claim that it helps them lift heavier. Today we will put these claims to the test by reviewing some research on this very subject.



Firstly we need to understand the possible reasoning for the above claims. The stability aspect could be explained by the abdominal compression that the belt provides. It is often applied in a way that would squeeze the torso and this is thought to add to the natural intra-abdominal pressure that is generated by the core muscles. Next, the claim of reducing the risk of back pain comes from the physical support that it may provide to the lower back, hence supposedly reducing the work of the back muscles in keeping the spine erect during movements like the squat. Finally the belief of the lifters being able to best their personal records could just be explained by the cumulation of the above two mechanisms and the confidence that the belt provides with respect to stability and support.

An interesting finding is that with the belt, the lifters performed quicker and deeper back squat repetitions, which could be due to a higher confidence provided with a perceived support. There was also an increased forward lean of the trunk. Additionally, using the belt reduced trunk side lean and rotations during the squat. That is all that supports the use of the belt during heavy squats.

What is surprising is the increased activity of back extensor muscles while using the belt. This defeats the purpose of reducing lower back overuse injuries. The nature in which the belt is used could explain this finding. As lifters usually fix the belt tightly around the torso, there is an increased tension on the back exensor muscles, which substantially increases during the repetitions. Researchers also found an increased hamstring and inner thigh muscle activations in the group using the belt.

Considering practically, using the belt is cumbersome and uncomfortable for many lifters, and bulky for many to carry with them. Many gymnasiums have such belts available for the menbers to use, but the size and design preferences are outside the control of any individual. Also in instances where a belt is unavailable for any reason, there are chances that the lifter can be under confident and doubtful of their own strength, which will negatively affect the workout.

In conclusion, the advantages of using the belt seem to be in terms of confidence and a sense of support, which is seen to translate as an increased depth and quicker repetitions. However the injury prevention claim is almost certainly busted, and the athletes are better off without using the belt, since its use also provides with a false sense of protection. There are chances that lifters would overload the exercise while relying on the supposed stability provided, which could prove to be troublesome. It is wiser to stay away from using it, especially if you do not own one or have not used one in the recent past. And for others, a second thought wouldn’t be so bad, especially considering the evidence stacked up against the popular beliefs.



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