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settembre 22, 2023 4 min read

Strength training is a liberating experience that not only builds strength but also cultivates discipline and resilience. You've definitely come across a variety of equipment and accessories aimed at increasing performance and safety, whether you're a seasoned lifter or just starting out. Among these, the lifting belt is a popular tool, particularly for activities that engage the lower back. In this post, we'll look at lifting belts and its significance in providing important back support during weightlifting workouts.


The Importance of Back Support

Before delving into the benefits of a lifting belt for back support, it's important to understand why such support is necessary. During weightlifting, the lower back, or lumbar spine, is a sensitive area. Lifting big weights places a significant strain on the spine and surrounding muscles. This stress might cause severe disc compression and muscle tension, potentially leading in injury.


Proper back support is vital for several reasons:

A strong, well-supported back is less prone to strains and sprains. Back support improves total stability, allowing you to complete workouts with better form and control. When your lower back is properly supported, you can lift more weight, resulting in bigger muscle gains. When you have sufficient support, your back muscles don't have to work as hard to stabilise your spine, which reduces overall weariness.


Understanding Lifting Belts

Lifting belts, also known as weightlifting belts or support belts, are usually composed of leather or a strong fabric. They are intended to be worn around the waist and cover the lower back. These belts have a large front part that narrows towards the back and often contain a buckle or Velcro closure for secure attaching.


A lifting belt's principal function is to offer support and stability to the lower back and core during big lifts. It works by boosting intra-abdominal pressure, generating a firm core, and relieving spinal stress.


How Lifting Belts Support the Lower Back


Here's how a lifting belt can help your lower back: 

Increased Intra-abdominal Pressure: When you wear a lifting belt and take a deep breath, the belt restricts your abdomen's expansion. This additional pressure functions as a natural weightlifting belt, helping to keep your spine stable. ifting belts promote appropriate lifting mechanics by reminding you to activate your core and maintain a neutral spine position. Reduced Shear stresses, the belt works to resist shear stresses on the lumbar spine, lowering the risk of injury.


When to Use a Lifting Belt

Lifting belts are especially useful for performing heavy compound exercises that engage the lower back, such as squats, deadlifts, and overhead presses. Here are some rules to follow when using a lifting belt: 

  • Heavy Lifts: As a general rule, when lifting weights that are 85% or higher of your one-repetition maximum (1RM), consider utilising a lifting belt.
  • Max Effort Lifts: A lifting belt can be very effective when trying one-rep max (1RM) lifts or other maximum effort exercises.
  • Low Repetitions: A lifting belt can give essential support when executing low-repetition sets (e.g., sets of 1 to 5 reps).
  • Progressive Overload: A lifting belt can assist preserve your lower back during these strenuous workouts by progressively increasing the weight you're lifting to stimulate muscle growth and strength (a process known as progressive overload).


Choosing the Right Lifting Belt

It is critical to choose the correct lifting belt to ensure that it serves its job efficiently. Consider the following aspects while selecting a lifting belt for back support: 

  • Material: Most lifting belts are composed of leather or nylon. Leather belts are ideal for powerlifting because of their durability and solid support. Nylon belts are flexible and popular among athletes who need movement during other exercises.
  • Width: The width of the lifting belt can vary, but for back support, a width of roughly 4 inches is ideal. This breadth provides enough lower back support without restricting your range of motion.
  • Buckle Style: Lifting belts are available with lever or prong buckles. Lever buckles are quick and simple to change, whereas prong buckles are more traditional. Choose the one that best meets your needs and tastes.
  • Fit: It is critical to get the correct size. Take your waist measurement and select a lifting belt that fits snugly yet allows for some adjustment. A belt that is excessively tight can hinder mobility and breathing, while a belt that is too loose will not give appropriate support.
  • Thickness: The thickness of lifting belts varies. Thicker belts provide more support, although some users may find them uncomfortable. When deciding on the thickness, keep your comfort and the level of support in mind.


Using a Lifting Belt Safely

Choosing the proper lifting belt is just as crucial as choosing the right one. Here's how to utilise it responsibly:

  • Belt Position: Wrap the lifting belt around your waist, right over your hip bones. Make sure your lower back is in the centre.
  • Tighten the Belt: Make the belt snug but not too tight. You should be able to take a deep breath and comfortably engage your core.
  • Breathing Technique: Take a deep breath and push your abdominal muscles against the belt before lifting. This raises intra-abdominal pressure and gives the best possible support.
  • Maintain Proper Form: While the belt might improve your performance and safety, proper lifting form is crucial. Maintain a neutral spine, engage your lats, and lift with your shoulders.



When it comes to preserving your lower back and improving your performance, incorporating a lifting beltinto your weightlifting regimen can be a game changer. However, it is critical to select the suitable belt, utilise it at the optimal times, and prioritise perfect lifting form. A lifting belt should supplement your training and help you accomplish your strength and fitness goals while lowering your risk of lower back issues. So accept the help, lift with confidence, and reap the rewards of safer, more effective weightlifting.

Imanuel Reza Setyo
Imanuel Reza Setyo

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