A weightlifting belt is worn to provide additional stability to your lower back by engaging the use of core muscles. Your stability has a lot to do with your breathing more on that later. One of the biggest questions about weightlifting belts is why use one? Put simply, using a weightlifting belt can help keep your back stay safe while maintaining proper lifting technique and stability.
There is another big component to using a weightlifting belt which is the breathing part we mentioned above. For a belt to be fully effective, proper breathing has to be a top priority.
A lot of that has to do with your torso or core muscles. As you step under a bar, think about the need to have a rigid and sturdy support system. To enable a rigid core, it all begins with a big breath. Then hold your breath in conjunction with tightening your core. The main goal here is to avoid creating a strain on your back. So if heavy lifting depends on your breathing and rigid core, why should I wear a lifting belt?
Wearing a weightlifting belt provides a signal to your torso to tighten your muscles and core providing stability so that you can lift heavier loads. Now that you know the real reason why a weightlifting belt can help and its intended purpose, you should also know the right way to wear it. Remember that simply wearing a belt tightly around your core means that you miss out on its intended purpose. There are many great weightlifting belts out there made from both leather and vegan materials.
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Some people find that wider belts don't let them get into a good starting position for deadlift. If you're a competitive powerlifter, a leather belt tapered in the front 10 centimeters in the back and centimeters in the front helps with that issue.
You may be better off getting two belts: one for squats and another for deadlifts. If you're not quite that serious about it, you'd probably be better off just getting a tapered belt. It'll still do the job for squats—just not quite as well. Yet you won't be out of luck for pulls. Another choice is a single-pronged buckle versus a double-pronged buckle. I generally recommend getting a single-pronged belt.
Double-pronged belts look cool, but they can be annoying to put on and take off, and they're no more secure than a single-pronged belt. Some belts latch and unlatch via a lever system, and they're faster to take on and off.
However, many people like their belts a notch looser for deadlifts than for squats, and it takes a bit of time to reset the lever when you do each lift.
The first step is to set the belt. For many people, the belt sits just on top of their iliac crest the top of the hip bone.
When squatting, some people angle the belt up above the belly button , some people have it going straight across, and some people angle it down below the belly button.
For deadlifts, it's usually either straight across or angled up—angling it down may interfere with getting into a good starting position. Basically, this is more a matter of comfort than anything else. Start in whatever position is most comfortable. As you learn how to use it better, you may want to play around with different heights and angles to see what allows you to get your torso the tightest.
After you set the belt, you'll need to adjust the tightness to find the right fit. You should use the tightest notch that still allows for a full intake of breath into your stomach, then try to press your stomach out against the belt.
You know it's too tight if you can't get a full breath of air in or you have to elevate your shoulders to do so instead of solely expanding your torso.
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