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Let’s talk about wearing weightlifting belts.We have a whole bunch of them hanging by the barbells and many athletes have their own, but do you know why we use them or when they should be utilized during training?When our back starts to fatigue and is starting to feel achy, that’s when we use a belt, right? Wrong. Many believe that a weightlifting belt should be used to protect our back and prevent injury when we lift weights. This is not correct and a belt should be used very sparingly, because our core should be strong enough alone to support the loads that we are lifting.The function of the weightlifting belt is to enhance one's performance when looking to lift heavy (over 85% of their max lift). The belt enhances the lift by providing the lifter with an actual object to push against. When we lift, no matter how heavy, we should be bracing our core with our breath, we inhale and expand our core 360 degrees and this is what allows us to protect our back when lifting. We create volume and pressure in our body and if you do not create this tension in your body, then you will end up lifting with your back.Think about it this way, take a can of sparkling water, if it is unopened, you can squeeze it or step on it and it will not collapse, however if you have an empty sparkling water can, you can crush it with your hand easily or apply weight from above and crush it by standing on it with one foot. The point is, building within a container or body will be stronger against external forces or weight.Now how does a belt play into all of this and how does it enhance your lift? When you wear a belt and use it properly, meaning that you push against it while lifting, you will create more pressure and tension, and in a way the belt acts as another layer of abdominal muscle. I know what you’re thinking now though, “wait, it acts as another layer of muscle?! That’s got to protect my back when I lift?!” Here’s the thing, first off, if you are not lifting above 85%, then you should not need a belt, your core alone should be able to stabilize you and if it cannot, then you have form issues that need to be addressed or you’re going too heavy. Next thing, you must know how to brace your core first, before slapping on a belt. A belt will not help you if you do not know how to properly breath, and now that will lead to a false sense of confidence thinking that the belt will protect you.When should you slap the belt on? Belts can be super helpful tools and help you set a PR. I use one, many of the coaches use a belt and the best lifters on the planet use a belt. When your form is dialed in, when you know how to properly breath and brace during a lift, and when you are lifting heavy weights, like a new 1RM or completing doubles at 90%, that is when you could toss on a belt. Not when your back hurts, not when your lifting lighter weights, and not as a beginner (and many intermediates) who need to improve their form.- Erika Martin
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