Weight Training With a Waist Belt

Using a waist belt, also referred to as a weight belt, can sometimes be a confusing proposition. Some people wear them for part of the workout, while others wear them for the whole workout. If used properly, weight training with a waist belt can be an invaluable tool in preventing back pain.

  1. What it Does

    • The waist, or weight, belt goes around your waist and according to the American College of Sports Medicine can help you exert extra intra-abdominal pressure, which is the pressure of your lungs and abdominals contracting to stabilize your spine. Beyond helping to stabilize your body, the belt can also cue your form and posture. Dr. Edward Laskowski of the Mayo Clinic believes that a weight belt can be a reminder to keep your spine in a stable position.

    How to Use it

    • The weight belt should be worn around the waist with a very snug fit. A good rule of thumb is that if it's comfortable to wear after the set is over, than it's not on tight enough. When you put the belt on, contract your abdominals so that the belt fits your waist circumference for lifting weights and not your resting posture. This is critical to maintaining proper intra-abdominal pressure because it gives your abdominals something to push against.

    Necessary Exercises

    • The weight belt should only be worn during exercises that require it. Dr. Laskowski notes that a weight belt should be considered during exercises like deadlifts. Other than deadlifts, a weight belt should be used for any exercise where maintaing a straight spine is integral to staying healthy. An example of this would be squats or any type of standing overhead press. A weight belt doesn't need to be worn for the initial few warm-up sets but as these exercises get heavier, use caution and put on a weight belt.

    Considerations

    • A weight belt won't protect you from injury if you have poor form. Spend the necessary time warming up for five to 10 minutes so that your body temperature is elevated and you have a light sweat. Then, spend the first few sets practicing the form of the exercises that you plan on doing. This will make you aware of your spine positioning before you begin to add weight. Be sure to hydrate to prevent dehydration which will make it tougher for you to focus on form. Put your weight belt on once your sets begin to get heavy and, as always, stop if there is any discomfort or pain associated with a particular exercise.