Weightlifting Belts

October, 2024

Dear BHC members,

This month let’s talk about the “what,” “why,” and “when” of the weightlifting belt, aka the “gym belt.” While unfortunately there are gym members across the world that use the weightlifting belt as an accessory to their outfit, these belts can be an important tool in lifting (relatively) heavy weight. 

Weightlifting belts are typically made out of nylon-covered foam or leather, and have widths from 3” to 5”. They are offered in different lengths depending on the measurement of your abdomen and have buckle or velcro closures. During the lift, the belt is meant to be worn extremely tight around your abdomen to the point of borderline discomfort, and loosened once the lift is completed. 

Before we can talk about the “why” of the weightlifting belt, we need to understand the Valsalva Maneuver technique. This is a common weightlifting technique that is defined as the action of attempting to exhale against a closed airway (or glottis). Put more simply, it’s the action of holding your breath through the bottom range of motion of a weightlifting repetition. We do this to “brace” or maintain tension through our midline (core) and achieve Intra-Abdominal Pressure during a heavy lift.

Intra-Abdominal Pressure can be achieved without a belt. However, when the load your lifting reaches a certain point, the belt acts as extra support and gives your midline something to push against in addition to your abdominal muscle walls. While this is helpful and most weightlifting world records are achieved while wearing a belt, a common misconception is that the belt’s job is to keep your back flat or neutral, and injury free which unfortunately is not true. Belt or no belt, if we do not maintain proper bracing (intra-abdominal pressure) and lose our form, an injury may occur. That statement is in no way to deter anyone from weightlifting. I beg you, lift more! It is, however, a warning to not rely on a weightlifting belt. Hence, the “When”.... 

The question of when the right time to use a weightlifting belt can be subjective, so I’m going to give you information based on my own experience and research. I use the “80+% Rule.” This means that I will only use my belt unless I am lifting 80% or more of my 1 rep max. For example, my 1-Rep Max Deadlift is 425 lbs, so I won’t use my belt until I’m lifting at least 340lbs. Even then, if my lifts are feeling good and I am able to maintain good midline bracing, I may decide not to use the belt. 

The concept is to not rely on the belt until it is absolutely necessary to achieve the lift I’m trying to make. If you do not have a 1 Rep Max established and are unable to use the 80+% rule, then you will need to go by how your body is feeling. At the very least, any lifts you would consider to be at “warm-up” weight, or any weight you can do for more than 5 reps, I believe you should not use your belt. Again, subjective. 

Final thought… I believe our goal should be to have a strong midline (core) so that we can achieve pain-free movement both in and out of the gym, we should be able to achieve proper bracing (intra-abdominal pressure) on demand, at any time, and these should be in place before considering wearing a weightlifting belt. For those of you that have these things dialed-in, get that belt out, strap-up tight and hit those PR’s! 

If you have questions about achieving midline stability, breathing and bracing during weightlifting or want to start lifting heavier weights safely, please contact me at kyle@ballardhealthclub.com . 

Kyle Hyde

Fitness Director