If you're new to squatting and lifting heavy weights at the gym, have recently experienced back pain while lifting, or are seeking ways to overcome a plateau, you might be wondering:
Should I wear a lifting belt for squats? The straightforward answer is: yes. Wearing a belt during squats can reduce the shear forces on your spine, lowering the risk of injury. Additionally, research has shown that belts can enhance the activation of your core and leg muscles, making your training more effective overall.
Next, I'll delve into the benefits and explain how to wear your belt correctly to maximize its effectiveness.
Reasons Why You Need To Wear a Belt During Squats
Wearing a lifting belt for squats offers three significant benefits:
1. Higher Pressure In The Abdomen
Firstly, a squat belt, when used correctly, enhances intra-abdominal pressure, creating a stable foundation for the spine and reducing injury risk. Intra-abdominal pressure refers to the tension within the core, which helps maintain proper squat form. This pressure is generated when a lifter braces, and the belt provides a firm surface to push against, teaching the lifter to properly contract their abdominal muscles.
2. More Active Muscles in Your Core and Legs
Muscle activation shows that wearing a belt during squats enhances the engagement of spinal erectors and the muscles in the lower back. This increased activation is crucial because higher muscle activation correlates with long-term training success. Additionally, the belt boosts activation in the rectus abdominis, the six-pack muscles, suggesting that squatting with a belt does not weaken the core. Instead, the increased muscle activation in the core and lower back likely strengthens the torso.
Experts believe that the combined effect of heightened core and back muscle activation and increased intra-abdominal pressure reduces injury risk during heavy lifts like squats. This is because it lowers spinal stress, decreases lower back fatigue, and minimizes technical breakdowns. Moreover, when wearing lifting a belt, more leg muscle fibers are recruited, enhancing the lifter's strength.
3. More Power to Lift
Properly using a lifting belt can boost lifting power. It can significantly enhance your lifting power by providing increased stability and support to your core muscles. The belt helps to create intra-abdominal pressure, which acts like a natural brace around your spine. This additional pressure stabilizes the spine, allowing you to generate more force during heavy lifts. It also helps to maintain proper form and reduces the risk of injury by preventing hyperextension and excessive bending. As a result, you can lift heavier weights more safely and efficiently, maximizing your power output.
Related: Do Lifting Belts Make You Stronger?
Who Needs to Use a Squat Belt?
Adding a Belt to Your Warm-Ups
You should start using your belt as the weight becomes more challenging. When increasing the weight for your heavy sets, put your belt on once you reach approximately seventy percent of your maximum squat. Avoid using the belt only for your heaviest set, as squatting with a belt can feel significantly different from squatting without one. This sudden change can shock your body and make lifting a challenging weight more difficult.
First Time Wearing a Belt
Using a belt for lifting isn't merely a crutch; it helps athletes learn to properly brace their core. Developing and maintaining strong bracing and positioning skills are crucial for any athlete and should be integrated from the start of their training journey. Mastering the use of a belt for squatting takes time and practice. It's important to reserve belt use for heavier loads, especially if you're comfortable with the belt and have broken it in.
Related: Should You Squat Without a Belt?
What is the Right Way to Wear a Belt for Squats?
Correct Tightness
How tight should a lifting belt be? It is best to avoid tightening the belt excessively. The belt should be snug but allow you to fit a finger or two between it and your abs. Choose a notch or lever position that permits a full breath when the belt is fastened. If you can't take a full breath, you won't brace properly, missing out on the belt's benefits.
Additionally, a belt that's too tight can reduce your oxygen intake during a set. Inadequate oxygen with weight on your back can lead to poor performance, dizziness, lightheadedness, or even fainting. Most people wear their belt slightly tighter for squats than for exercises like deadlifts, which require more bending.
The Right Placement
Wearing a belt for squats depends on your technique, leverage, and sport. Generally, position the belt near the bottom of your ribcage or over your belly button. Start with this placement, but adjust it a few inches up or down to find a position that feels both comfortable and supportive. After positioning the belt comfortably, perform a few bodyweight squats using the same technique you plan to use for your weighted squats.
Check if you're reaching the desired depth and if the belt feels comfortable. Note any pinching, pain, or discomfort, and adjust the belt as needed, repeating the process until it feels right throughout the squat. Discomfort will be magnified with heavier loads, so ensure the belt feels good before increasing weight.
How to Do Squats with a Lifting Belt?
Hold up While You Unrack
Make sure to properly brace and tighten up before even unracking the bar.
- I put on my wrist wraps and latch my belt.
- I set my grip on the bar and wedge myself firmly underneath it.
- With my back tight and my feet positioned correctly, I take a deep breath and brace as if I'm about to squat.
Rebreathe and Brace Before Each Rep
- Once your brace is set and you’ve stood up with the bar, take a few steps backward, position your feet, and prepare to brace again. (It's crucial to take another breath here before starting the squat to avoid dizziness.)
- At the top of each squat rep, tighten up and brace against your belt, hold your breath as you descend, and begin to exhale once you’re past the bottom of the squat and more than halfway up.
- Take a couple of short breaths as a brief break before repeating the entire process.
What are the Drawbacks of Squat Belts?
A Higher Blood Pressure
Using lifting belts during squats increases intra-abdominal pressure, which in turn raises blood pressure during strenuous sets. This is particularly important for individuals with pre-existing high blood pressure or other health conditions sensitive to blood pressure changes. It's crucial to monitor yourself for symptoms like dizziness, headaches, blurry vision, or shortness of breath, as these could indicate irregularities in blood pressure.
Pain and Pinching
When opting for a wider and thicker leather belt, bruising, discomfort, and the risk of pinching are common occurrences, especially for shorter individuals or those prone to skin catching along the belt's edge. Initially, using a new leather belt can be uncomfortable until it becomes more pliable with use.
Despite these potential drawbacks, the benefits of using a belt properly during squats outweigh these minor inconveniences. As belts break in over time, they become easier and more comfortable to use. It's essential to choose a belt that fits well to minimize discomfort and maximize effectiveness.
Related: Pros and Cons of Lifting Belts
Key Features of a Squat Belt
Choosing the right squat belt depends largely on your sport and lifting style.
Leather Belts Have Prongs or Levers
Lever belt closure devices are easy to apply and remove. However, they are less adaptable and require tools and time to change sizes, which might be troublesome if you share your belt or transition between squats and deadlifts.
Despite being slower to put on and take off than levers, prong-latching belts work like pants belts and offer more adjustability. Their safety and security are comparable.
Leather belts dominate squat equipment talks, but nylon belts are available. If squat support is important, avoid them. Leather belts can sustain more pressure and tightness than nylon belts.
The Majority of Squat Belts are Leather or Nylon
Leather belts are best for powerlifters, or those looking to squat heavier weights. They are stiffer, more durable, and can provide a rigid and secure material to brace against when you are squatting.
Leather Belts are 10mm or 13mm Thick and 4-6 Inches Wide
The primary distinction between a 10mm and a 13mm belt is their thickness. Thinner belts are often favored for their initial comfort and quicker break-in period, making them more adaptable for lifters looking to customize their fit sooner. On the other hand, thicker belts offer increased durability and a stronger sense of security during heavy lifts.
For most lifters, a 10mm leather belt strikes a balance, providing ample support without being excessively bulky. Thicker options, while extremely robust, are generally unnecessary for the average lifter unless they are competing at an elite level or have a larger physique that necessitates greater support.
