If you’ve spent any time at the gym, you know that many lifters wear belts. I bet you’ve never stopped to ask yourself if wearing a belt actually helps prevent injury or increase performance. Well I’ve got good news, they can do both. In this article we will be reviewing all the relevant research on strength training belts, to see exactly what benefit you can expect. We will also recommend 5 great weight lifting belts for powerlifters, olympic lifters, and crossfitters. Keep reading for more.
I’m a little embarrassed to admit this, but I’ve been lifting and coaching for over 20 years, and for about 10 of those years I was using a strength training belt incorrectly. Yeah, yeah, I was that guy who put the belt on, only to walk around the gym and do bicep curls, and other isolation movements. Once I started coaching, I realized that I was using belts incorrectly.
The primary goal of wearing a strength training belt is to increase intra-abdominal pressure. There is a very simply way to do this, which I wasn’t doing. I just strapped the belt on and squeezed my abdominal muscles hard for all my heavy lifting. Needless to say this doesn’t help much. Further on we’ll cover the proper way to use a strength training belt. Here is a quick overview of this article.
The Best Strength Training Belt Overview
- Research shows that belts increase lifting speed with heavy weight
- Using correct belt technique promotes safer lifting
- Studies show that spinal forces are lower/safer, when using a belt
- There is no best weightlifting belt for all athletes; body size and sport matter
- Belts can be used for bench press and overhead lifts as well
- Strength training belts show the most benefit for deadlifting, squatting, and olympic weightlifting
Now let’s review the research on strength training belts, so we can understand just what advantage they offer us. After that we’ll cover how to correctly wear and use a belt, so you’re not walking around the gym looking like me 10 years ago. Finally, we’ll recommend some great belts, of various varieties, that you might want to use in your training.
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Research Reviews on Wearing a Strength Training Belt
In this section we will be reviewing five separate studies that cover the main advantages of using a belt for strength training. The vast majority of these studies measure one rep max performance with and without a belt. Many of them also used anEMG to measure trunk muscle activation, to see what effect wearing a belt had . Here’s the first study.
Study 1: Back Squatting with a Belt
This study was entitled, “The effectiveness of weight-belts during the squat exercise.” These researchers measured the parallel back squat at 70,80,90% and 1RM weights. They found no significant differences for most weights except for the 90% load back squat.
They measured EMG activity for the core muscles including: rectus abdominus, spinal erectors, and obliques. They determined that overall intra-abdominal pressure was always higher when a belt was worn. Here’s an excerpt of their findings.
Maximum IAP (intra-abdominal pressure) values were always greater (P less than 0.05) for the weight-belt conditions (LB, 29.2; HB, 29.1 greater th an NB, 26,8 kPa). Similar results were observed for the mean IAP. The integrated EMG (iEMG) activity of the muscles and adjusted mean values for back compressive force and back muscle force followed a similar but opposite pattern, with NB (no belt) being the greatest. ES mEMG/(L5/S1) values for HB (18.1%) were the least, followed by LB (20.01%) and NB (22.3%). Few differences were observed between belt types. These data suggest that a weight-belt can aid in supporting the trunk by increasing IAP.
he effectiveness of weight-belts during the squat exercise
The big take aways from this study were that it didn’t matter what type of belt you wore, all belts increased trunk stability and decreased compressive forces, supporting your lower back and trunk. This means that wearing a belt while squatting heavy weight is a good idea, and generally safer for your back. Let’s look at our next study.
Study 2: Back Squatting Performance Benefits
This study entitled, “The effectiveness of weight-belts during multiple repetitions of the squat exercise,” examined lifters backing squatting with an 8 rep max load. All lifters performed an 8RM with a belt and without a belt. The researchers examined rep speed, intra-abdominal pressure, and EMG activity on the leg and trunk muscles. Here are their findings.
WB (with belt) repetitions were generally performed faster than WOB(without belt) repetitions, especially by the later repetitions (3.34 vs 3.56 s). WB IAP values were consistently greater (P less than 0.05) than WOB values by 25-40%. IAP increased by approximately 11.5% from the first to the last repetitions. No differences were observed for ES and EO mEMG for belt usage, but values increased by up to 20% across repetitions. Several differences were observed between WB and WOB for the VL and BF mEMG, with WB values being significantly greater. These data suggest that a weight-belt aids in supporting the trunk by increasing IAP, and that any differential effect due to wearing a weight-belt did not occur over eight repetitions.
The effectiveness of weight-belts during multiple repetitions of the squat exercise
It was interesting to me that the researchers confirmed something that I’ve always felt while using a belt correctly. They noticed that abdominal pressure increased across the set. As the lifters fatigued the pressure actually increased.
This makes sense, as your trunk muscles fatigue, it would be natural for you to try and create more pressure to better support your spine. It was also interesting that they noticed a measurable increase in lifting speed when they used a strength training belt. Next, let’s take a look at some deadlift research for belts.
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Study 3: Deadlifting with Straps and Belts Performance Increase
This study entitled, “The influence of weightlifting belts and wrist straps on deadlift kinematics, time to complete a deadlift and rating of perceived exertion in male recreational weightlifters,” examined deadlifting with a belt and straps.
The researchers focused a lot of effort on examining what effect wearing straps and a belt had on deadlift setup positions, and how long it took to complete. They also measured athletes reported difficulty with each lift. Here are their findings.
Additionally, the participants completed deadlifts faster when wearing both a belt and straps (P = .008) and perceived less exertion when wearing a belt and/or straps (P < .001).Weightlifting belts and wrist straps, when using together, have positive effects on the kinematics of deadlift, time to complete a deadlift and RPE in male recreational weightlifters. Trainers should recommend the use of a belt and straps together, but not straps alone, to recreational weightlifters when performing deadlift training.
The influence of weightlifting belts and wrist straps on deadlift kinematics, time to complete a deadlift and rating of perceived exertion in male recreational weightlifters
The big take aways from this study were that lifters felt more confident with heavy lifting when using both straps and a strength training belt. Wearing both also reduced the length of time each rep took by around a tenth of a second.
In practical terms this means that each athlete was able to exert more force with these lifting aids. It also indicates that they could finish heavier lifts with a belt. Conversely these athletes couldn’t lift as much weight without them. Let’s take a look at the next research study.
Study 4: Squatting with a Belt Changes Bar Path
This study entitled, “The effects of a weight belt on trunk and leg muscle activity and joint kinematics during the squat exercise,” examined what effect wearing a belt had on bar speed and bar path. The researchers measured time to complete the back squat, and video recorded the bar path. Here are their findings.
The velocity of the barbell was significantly greater (p < 0.01) both vertically and horizontally during both the DP (down portion) and UP (up portion) in the WB (with belt) condition as compared with the NWB (no weight belt) condition. These data suggest that the use of a weight belt during the squat exercise may affect the path of the barbell and speed of the lift without altering myoelectric activity. This suggests that the use of a weight belt may improve a lifter’s explosive power by increasing the speed of the movement without compromising the joint range of motion or overall lifting technique.
The effects of a weight belt on trunk and leg muscle activity and joint kinematics during the squat exercise
I found it very interesting that the athletes naturally increased the speed on the down and upwards portion of the squat, while using good form. This makes me think that they had more confidence in their ability to lift the weight. Normally you will see athletes slow the downward portion of the lift once they start using heavy loads.
These researchers also confirmed that the bar speed increased with a belt. Interestingly enough, wearing a belt did cause athletes to lean further forward in the squat. I believe this was because these athletes had stronger legs compared to their backs. If the belt allowed their legs to express more force, then they would naturally lean further forward. Now let’s look at our final study.
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Study 5: Using a Belt Increases Trunk Muscle Activity
This study entitled, “The Use of Lumbar-Supporting Weight Belts While Performing Squats: Erector Spinae Electromyographic Activity,” examined electrical activity of the trunk muscles during squats. Here is an excerpt of their findings.
The results indicate that subjects’ mean erector spinae activity was greater (p , 0.0125) in the lumbar region of the spine when wearing weight belts (6258 SD; 69.0 analog-to-digital units) during squatting exercises than the mean activity in subjects who were not wearing weight belts (6235 SD; 71.3 analogto-digital units).
The Use of Lumbar-Supporting Weight BeltsWhile Performing Squats: Erector Spinae Electromyographic Activity
This goes against quite a lot of bro science. Most coaches and athletes would tell you that wearing a belt weakens your back, because the belt is supporting some of the load. While EMG activity doesn’t perfectly correlate to muscle usage, this study does contradict that.
These researchers found that athletes lifting with a belt actually had more EMG activity in their trunk muscles, compared to and those lifting raw. This seems to indicate that your trunk muscles work harder with a belt, than without one!
This is only one study, and I think you need to be able to lift heavy without a belt, but this does indicate that your core strength is not reduced by wearing a belt. Next, let’s talk about how you should properly wear, and use a belt for best effect in the gym.
How to Correctly Wear a Weight Lifting Belt
As I alluded to earlier, it’s quite easy to wear a belt incorrectly. Recall that our primary goal is to assist our trunk muscles when lift heavy weights. If you just put the belt on and squeeze your abs while lifting, you aren’t getting any benefit from the belt!
You want to suck in your gut, and then strap the belt on tightly. I generally recommend covering your belly button with the belt, but you can move it higher or lower, depending on your body shape. Next, you want to approach the bar and get setup to start your first rep.
Before you lift, take a deep breath and hold it. It should feel uncomfortable against the belt. As you lift the bar push your stomach out against the belt, like you’re trying to break it. This pushing of your abdominal wall against the belt is what creates the pressure.
Because lifting with a lot of pressure in your core increases your blood pressure, you might find that once you complete your set that you feel dizzy. In some extreme cases athletes have been known to pass out. You can easily remedy this by squeezing your abs and building up a little pressure for a few seconds.
This will keep your blood pressure from dropping like a rock, and you won’t get as dizzy. Obviously, if this is a severe problem for you, you might want to consult a medical doctor. Now that we’ve covered how to use a belt, let’s review some belts you might want to use in your training.
My Top 5 Strength Training Belt Recommendations
Because I’m a weirdo, I use several different types of belts in my training. I have a belt that I wear for squatting, and a belt I wear for deadlifting and other CrossFit style activities. You don’t have to do this, but I’m just pointing out that every belt won’t work for all athletes.
Many of these belts come in different sizes, and different colors. I recommend following the links to Amazon to see all the specific details on buying the correct size.
Flexz Fitness Lever Weight Lifting Leather Belt – 10mm
The Flexz Fitness Lever Weight Lifting Leather Belt (Amazon Affiliate Link) is one of the most popular strength training belts on Amazon. As of this writing it has over 3,000 positive reviews. It is also my preferred style of belt for squatting activities. Take a look.
This style of belt is great at providing even core support all the way around your trunk. It’s also nice because once the belt length is set, it’s always the exact same size once you tighten it down. This belt also comes in different colors so you can be as extroverted or boring as you like.
While I like this belt for squatting, I find it digs into my side for deadlifting. This may be more to do with my body than any defect of the belt. I know many athletes deadlift with lever belts with no issue. At the time of this writing it is for sale for a little under $60.
Self-Locking Weight Lifting Belt
The Self-Locking Weight Lifting Belt is a simple belt that would work for most strength training activities. This belt is 4 inches wide around the entire circumference, and features a wide velcro field. This is important because a narrow velcro strap can actually pop off when you’re lifting.
This belt has the added benefit of being lighter and more flexible than heavier leather belts. This would make it the best choice for wearing for a crossfit athlete, or keeping it on in between long weightlifting sets. As of this writing, it has over 14,000 positive reviews on Amazon, and is for sale for less than $40.
Powerlifting Belt/Weight Lifting Belt – 10mm Double Prong Belt
The Iron Bull Powerlifting Belt is a high quality choice if you like standard leather belts. It features a thick 10mm leather construction, and a traditional double prong clasp. This belt can last you for many years, but it does have some draw backs.
Because this is a thick belt, it can make it difficult to tighten down and take off. If you watch powerlifting videos, you’ll often see huge dudes needing someone else’s assistance to get this style of belt on and off. That’s why I generally prefer a lever belt.
As of this writing the belt has over 1800 positive reviews on Amazon, and costs less than $60. Not bad for something you could pass on in your will!
Schiek Sports Model 3004 Power Lifting Belt
The Schiek Sports Model 3004 Power Lifting Belt is an interesting option. It’s cut differently than traditional belts that feature the same width for the full circumference. It also features neoprene coated nylon, making it a better option for extra comfort. This might be a good choice for longer gym sessions.
This belt is narrower along your hips which can also be good for folks that have a very low squat. I know I will occasionally get marks on my hips if I wear a stiff leather belt. These side cuts seem like a great way to avoid that. The Shiek looks like a very comfortable choice for lifters. As of this writing it costs a little under $70.
Nike Strength Training Belt 3.0
The Nike Strength Training Belt 3.0 is a good choice for those that like wide back support. I’ve had an older version of this belt, with a ratcheting closure, for over 20 years and it’s still going strong. This shows you that simple nylon belts can be quite effective.
This belt features a simple breathable mesh and nylon construction as well as a velcro closure. This would make it a good choice for those working out in hotter gym environments. As of this writing it retails for less than $60, which is right in line with many of the other velcro belts we’ve seen here.
Final Thoughts
It seems clear that wearing a weight belt is a good idea for sports performance. Moreover, they also seem to decrease your risk of injury. Just remember that you need to try and break the belt while lifting. This generates more intra-abdominal pressure, and makes the belt even more effective.
I wouldn’t stress about the details of which particular belt to choose from. The research doesn’t support any clear winner in that regard. Find one that feels comfortable and fits your personal preference for your style of training. If you have any comments or questions put them in the comments section below. Now get out there and get training!
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