eli5: How does a weightlifting belt prevent injuries?
In: 462
Powrtlifter Here. A weightlifting belt does NOT prevent injuries. You should never use it as a band-aid for back pain. Proper technique and bracing prevents injuries. This involes activating your core muscles (most like to think about it like you are about to be punched in the gut) and breathing into your stomach. This creates immense pressure in your core locking your spine in a neutral position. Doing this allows your muscles to move the weight instead of your spine and ligaments.
A belt is a tool used to increase the amount of pressure you can build in your core by pushing back against your brace. Most of the time you won’t need a belt. I personally don’t use one until I get to my heavy working sets or above 80% of my one rep max.
More injuries are caused by people starting with using weightlifting belts too early in their strength training journey and not developing their stabilizing muscles in tandem with the weight increases. They artificially strengthen their core and then injure themselves the first time they take the belt off.
Greg Nuckols explains it very well [here](https://www.strongerbyscience.com/the-belt-bible/). It shouldn’t be considered a piece of safety equipment or used specifically to prevent injury or to work around an existing injury. They are very useful though and most people would benefit from learning to brace properly with and without a belt.
It doesn’t. It allows you to pressurize your core and give you something to brace against during lifts. Usually means you can lift a bit more (5%ish or less)
Yes and no.
Yes if used correctly by using a technique called the “valsalva technique”
By breathing with the diaphragm and bracing the core muscles, you can create a hell of a lot of intra abdominal.pressure. which helps support the spine.
The belt exaggerates this technique by acting as a wall to push against when inhaling and bracing.
No if you just tighten it as tight as possible.
Imagine a coke can before you release the pressure. You’ll have a hard time crushing it vertically or even horizontally.
But open it up and release the pressure, and it’s weak, in all directions.
Try flexing your bicep as hard as you can. Then try flexing your bicep by curling up a weight. You’ll note that the bicep contracts harder when it’s working “against” the weight. This is the basic principle behind lifting belts.
Regardless of whether a belt is involved, most intermediate to advanced lifters take a belly breath then brace their gut and back prior to a heavy lift. The lift belt helps most people brace harder as it gives them something to press their gut and back muscles against.
A lift belt is not a substitute for good technique. It does not support your back and certainly does not prevent injury. But, if it helps you maintain a good back position during a lift, then it’s a mighty fine piece of equipment to have.
Also, in response to top comment, there is no “shearing stress” placed on your spine during squats and deadlifts. At best, the weight is trying to bend your spine out of position. That is not “shear.” This is just semantics but goddamn I wish that term were never introduced to the weightlifting lexicon. If shear were an issue then you’d hear/read stories about people whose spines slide/shear in half during maximal squat and deadlift attempts. But nothing like that ever happens. Because there is no “shear” going on.
The vast majority of spinal load during squats and deadlifts is axial, meaning it compresses the spine. Improper management of axial load is still a bad thing (I’ve heard that herniated disks and degenerative disk disease aren’t very pleasant), but, regardless, shear it ain’t.
It compresses you core. All of you stability is in you core abominable muscles. By engaging your core, you’re solid, more stable, balanced, and put less strain on your back.
Cliffs: belts are a proprioceptive feedback tool, giving the body something to push ‘against’ to create additional intra-abdominal pressure and therefore torso rigidity.
They don’t help prevent injuries specifically – think of it like a having a training partner who yells at you to brace every time you’re lifting.
They don’t directly support the spine in any way, shape or form.
Source: I have been coaching athletes up to winning international events in strength sports for 9 years.
i lift alot of heavy things at work, and bought one literally yesterday cause my back has really been hurting from work recently. for me at least it forces me to keep good posture, and not twist my spine in a way that causes the pain. i highly recommend one for anyone who works a job where you lift a lot, after just today it feels so much better
Definitely not enough people saying this but I’ll say again too.
WEIGHTLIFTING BELTS DON’T PREVENT INJURY.
Weightlifting belts generally help people lift more weight by giving you something to brace your core against. If your goal is to get stronger, I’d recommend using a belt on some heavier compound movements. There’s no downside to using one either, some people say it causes “weak Abs” but that’s wholly unsubstantiated, and observational evidence would suggest otherwise.
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