This is the third and final installment of this series. If you missed the last two entries in this series, you can read the first one here, and the second installment here. This entry will discuss the advantages and disadvantages of weightlifting belts.

Weightlifting belts are widely used among Olympic weightlifters as well as recreational weightlifters. Heavy duty belts are generally made of leather with a double prong buckle, while lighter duty belts are often made of nylon with a velcro strap. The main purposes of the weightlifting belt are to support the lumbar (lower) spine and create an increase in intra-abdominal pressure. This increased intra-abdominal pressure helps to support the spine and create a much more stable torso.

Attila J. Zink, et al. (1) studied the effects of the squat with and without a weight belt at 90% of the individual’s 1 repetition maximum (1 RM). During the ascent and descent of the lift, they found that the bar moved at a higher velocity while wearing the weight belt. This would suggest that the lifter is capable of generating more power while lifting with a weight belt. The study also found that while power output may increase with a weight belt, muscle activity actually decreases.

The use of a weight belt actually decreases muscle activity of the two largest and most significant muscle groups employed during the squat movement: the glutes and the erectors. The erector spinae muscles are the rope-like muscles running down the midline of the back-some of the strongest muscles in the body. Wearing a weight belt may have a negative impact on these muscles to activate to their full potential. Although you may not realize this impact initially, there is a possibility that you will eventually reach a point of diminishing returns.

As with knee wraps, weightlifting belts do not need to be worn to lift with proper form. If anything, weight belts should be worn sparingly at weights that are rep max attempts or near rep max attempts. It is also important to realize that at these higher weights, belts are generally considered more of a safety precaution and less of a performance enhancement.

Reference:
1. Zink, Atilla J., William C. Whiting, William J. Vincent, Alice J. McLaine. “The Effects of a Weight Belt on Trunk and Leg Muscle Activity and Joint Kinematics During the Squat Exercise”. The Journal of Strength & Conditioning Research. (2001). 15. 2. 235-240.