Here is part 3 of Emevas’ “Things I Think I Know” guest post series.
This time he talks about the benefits of using belts in your lifting adventures.
Probably less controversial than the last post on Touch and Go Deadlifts, but I hear there are still some people with beltphobia.
Speak your mind in the comments.
Use a Belt as Soon as You Have Good Form
Belts are cheating/not raw/make your core weaker/should only be used once you are advanced/cause bad form
They both add hundreds of pounds to your total while completely removing your core from the lift, and are cheating even if you aren’t competing (which is comical given that any actual form of lifting competition allows for belts).
Here is the real scoop on belts: they artificially simulate having a larger core and allow you to lift heavier poundages than you could without one.
If your goal is to get stronger, you should wear a belt, because then you can lift more than you could without it.
No, it’s not like powerlifting gear, because you aren’t storing energy in the material and getting some sort of stretch reflex out of it (which is greatly simplifying powerlifting gear to the point of being pretty much wrong, but that’s another article entirely).
It simply gives you something for your stomach to brace against, which gives you a stronger core for a lift.
Despite how perfect of a specimen Paul Anderson was for squatting (google him if you don’t know the name, he was quite possibly the strongest man to ever live), many people do not desire to have a waist like his to support heavy weights on.
Just like straps, belts do not actively make your core weaker. If you went from squatting 300lbs with a belt to 400lbs with a belt, your core definitely got stronger during that time. Additionally, you should be hammering the core anyway with some basic training.
This doesn’t mean ab ripper X or the perfect sit up or whatever gimmicky crap is being pushed at 3am. Just do some Saxon Side Bends or weighted roman chair sit ups or something.
If you don’t feel embarrassed doing it in the gym in front of people, it’s probably bad ass enough to be a decent ab exercise.
There is no reason to wait to use a belt once you have form dialed in.
A belt should not be used as artificial form. If you can’t keep an arch to save your life, figure that out first, and then use a belt to supplement your lifting.
But once you have form down, belt up and go big.
In many cases, a belt will help your form as you will learn how to effectively expand your belly to it’s max and keep your arch in order to maximize the benefit of the belt.
You will get stronger by wearing the belt, as you will force the rest of your body to handle heavier weights by bypassing the weakest link in the chain, much like how straps will help you become a better puller by not forcing you to rely on your grip to dictate your workout.
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I do not use a belt as I want to train my midsection to its full capacity. I also feel more comfortable lifting without one. I find my DSP better without one and we all know the great leader frowns upon belts…
I think you are wrong on the Dear Leader part…
Check out this never before seen photo of him wearing a belt.
http://i.imgur.com/cBK3y.jpg
Oh dear leader forgive me! Your kettlebell technique is flawless even though it looks like you may snap your wrist. It must have been I who had the bad technique!
I saw the dear leader deadlift 40 fully grown elephants by sneezing once. He is angered by Benedikt Magnusson’s WR claim!
Haha!
I’m genetically gifted for getting hernias. I’m not taking any chances and i use my belt during heavy sets. Just keeping my core strong by doing heavy ab exercises just doesn’t cut it for me. I need my belt.
Agreed, I was born with a hernia. I even got decently heavy in the squat before my parents bought me one because they were concerned for my safety. Started surfing the web today to realize that there is apparently a bunch of hate for people wearing weightlifting belts….even though everyone who lifts heavy weight uses one at some point… Personally I use the belt “to keep my innards in and my outtards out” lol. I refer to the Parks and Recreation episode “The Stakeout” where Ron is completely immobolized by his hernia. This is very true…..I have to sit for a LONG period of time or HAVE to go to sleep before mine stops hurting.
I like belts for deadlifts so my lower back doesn’t get excessively fatigued. I do however prefer training heavy squats without a belt which I fe has greatly strengthened my core. Now when I do use a belt for max squat singles it feels so much easier.
Each to his own…
“If your goal is to get stronger, you should wear a belt, because then you can lift more than you could without it.” This is like saying “if you want to run faster, take the car.” How does an artificial strength aid improve strength? it doesn’t. there may be other reasons to wear a belt, but artificially increasing the load should not be one.
I think your analogy is flawed.
Accurate would be, If you want to run faster, wear sprinting shoes.
“How does an artificial strength aid improve strength?”
– More muscle recruited, more weight moved.
I must say this article has changed my opinion quite a bit.
And to add another analogy to Gregor’s, using basketball
sneakers for squatting makes it much harder than using
actual weightlifting shoes. The latter are far safer, because
they offer more stability and thus one can use more weight.
The same logic holds true for the belt.
@Gregor: On a general note, fantastic website. Thank you
very much! I check it daily.
Thanks Leon.
Glad to see there are people like you who are willing to change their minds as they discover new information.
Yeah but you look more bad ass when you squat big without one. It’s no, no, no that makes men into myths…not no,no, yes.
Honestly, I’d rather just be strong than look badass. If I was training for looks, I’d be a bodybuilder.
wow this post will really help me Thank You Gregor
I didn’t use a belt for 3 years and regret it severely. I started using one the last year and it has helped my technique tremendously and my back feels a lot better now. I actually couldn’t even do deadlifts heavy for a long time since I hurt my lower back pulling max without a belt and twekaed something a bit. Since using a belt I have made much better progress. I still hate to use one if I do oly lifting though.