Weight lifting belt is used in weight training. The purpose of weight
lifting belt is to reduce stress on lower back muscles Classical weight
lifting belts are made of leather. The belt's width is variable. The
narrow part is placed around the abdominal region and the wide one near
the back. The belt's shape was designed so as not to hinder weightlifters
while exercising ("snatch" and "clean and jerk"). Generally, the portion
of the belt that crosses the small of the back is approximately fifteen cm
(six inches) in height. Sometimes, lifting belts used in gyms are also
called weight lifting belts. These belts can be of various forms and made
of different materials The belt is usually used in exercises where the
lower back gets a heavy load, like a squat or a dead lift. There are mixed
reviews regarding the usage of weight lifting belts. On one hand the belt
decreases stress on stabilizer muscles, but on the other hand these
muscles get less benefit from the same exercise. A weightlifting belt has
two main purposes. It reduces stress on the lower back while the person is
lifting in an upright position and prevents back hyperextension during
overhead lifts. A belt reduces low back stress by squeezing the contents
of the abdominal cavity. This increases the intra-abdominal pressure
(IAP), providing more support in front of the bones of the lower back.
This allows the spinal erector muscles, which would normally provide this
support of the lower back, to produce less force during the lift. Another
benefit of increased IAP is a reduction in the amount of spinal shrinkage
(lower back compression) a lifter may experience during circuit weight
training. Some belts have a wide back and a narrow front. Therefore, it
would be advisable to wear the belt backwards if increased IAP is desired,
as the area gives the contents of the abdominal cavity more surface area
to push against. The belt prevents back hyperextension by forming a rigid
wall around the lower torso, connecting the rib cage to the hip. This not
only limits back movement, but it also prevents sideward bending and
twisting. A power lifting-style belt that is the same width all the way
around would be ideal for this purpose. Otherwise, a conventional belt can
be worn in the usual manner with the wide part of the belt in the back.
Weightlifting belts can help support the back by increasing
intra-abdominal pressure and preventing back hyperextension. They are most
effective when used for maximal or sub maximal lifts in which the spinal
erector muscles work against heavy resistance. However, many ill effects,
such as high blood pressure and abdominal muscle weakness, may result from
improper use of weightlifting belts. They should be used sparingly in
training. Wearing a belt also causes the lifter to be more aware of the
position of his or her back. This is because the physical sensation of a
belt against the skin provides additional information prompting the lifter
to consider his or her back position and what muscles must be activated to
maintain good posture. In this case, the belt does not need to be worn too
tightly for an effect. Some lifters report feeling more secure and
confident while wearing a belt even if IAP and muscle activity are
unaffected. However, a belt must be worn tightly to maximize its
usefulness. This is physically taxing and should not be done for long
periods of time. Research has shown that wearing a tight belt during
exercise can elevate blood pressure. For this reason, belts should only be
used on two primary occasions. The first is when performing maximal or sub
maximal lifts in exercises such as the squat or dead lift, in which the
weight is supported by the lifter's back. The second is while performing
exercises, such as the military press, which may cause the back to
hyperextend. The belt should be loosened to allow blood pressure to return
to normal levels in between sets.
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