Belts, when to use them?

[igunick]

I'm someone who get's a lot out of his gear so also when using a belt. And I was wondering on when to use a belt because I can use more weight then and thus get stronger in my legs and hips. But when using a belt, I suppose my core doesn't get stronger, right? Or might even get weaker and I definatly don't want that either.
So does anyone have some advice on when to use them?

[Steve-O-68]

A belt is intended to create IAP, which helps support the spine during maximal lifts. IMO, a belt should be worn when lifting a load at or above 90%, or with 3RM to 1RM lifts. When worn for sub-maximal lifts, they can take your 'core' out of it, possibly weakening it.

[Lisa~]

Steve is exactly right. To add a little more weight to that answer, you can read Eric Cressey's Debunking Exercise Myths, Part I which summarizes this topic as follows:

Here are four broad recommendations for belt use:

1. Gym-goers with purely physique benefits in mind have little to no use for belts.

2. Powerlifters and those most interested in optimizing strength should use belts as a means of increasing spinal stability only on their heaviest attempts. A noteworthy exception is when the belt is used to hold other equipment (e.g. squat suit, bench shirt) in place.

3. When used, belts should be coupled with natural methods of increasing IAP.

4. Use belts for winning competitions, not improving core strength.

[Frank.S]

The only reason I use one is too lift more weight. Dislike using it, but it gives me around 20lbs on both my squat and deadlift I figure.

[newf]

Originally Posted by Steve-O-68

A belt is intended to create IAP, which helps support the spine during maximal lifts. IMO, a belt should be worn when lifting a load at or above 90%, or with 3RM to 1RM lifts. When worn for sub-maximal lifts, they can take your 'core' out of it, possibly weakening it.

That's what i do, Max efforts of triples, doubles or singles only.

Unless i'm injuried.

[igunick]

thx everyone! especially Lisa for the article.

[Waittz]

I never use those things, and I dont plan on competing so why should I. I still lift heavy but I don't see a point in using one to increase my lifts. When I go for PR, they are Personal, so why cheat myself by not lifting it raw. And if I am jeopardizing my safety by not using one, I guess my form doesnt look to great. But yeah, if you competing it has its place i guess.

[newf]

Originally Posted by TheSteve

I never use those things, and I dont plan on competing so why should I. I still lift heavy but I don't see a point in using one to increase my lifts. When I go for PR, they are Personal, so why cheat myself by not lifting it raw. And if I am jeopardizing my safety by not using one, I guess my form doesnt look to great. But yeah, if you competing it has its place i guess.

If your in an aggressive strength phase you will probably be safer using a belt for ME's, IMO.

eg. Using a westside template and doing ME work every week.

[Chiron]

Originally Posted by Lisa~

Steve is exactly right. To add a little more weight to that answer, you can read Eric Cressey's Debunking Exercise Myths, Part I which summarizes this topic as follows:

I think that about sums up the proper use of a belt.

Personally I haven't used a belt since high school.

[Lost Dog]

Originally Posted by TheSteve

I never use those things, and I dont plan on competing so why should I. I still lift heavy but I don't see a point in using one to increase my lifts. When I go for PR, they are Personal, so why cheat myself by not lifting it raw. And if I am jeopardizing my safety by not using one, I guess my form doesnt look to great. But yeah, if you competing it has its place i guess.

I use one. I attach a chain to it to pull my sled. Other than that, I never use it.

I'll take the weight I can safely lift without the belt. I figure if I lift more with the belt and still do it wrong, I'm more likely to get hurt with the extra weight.

For my goals, I'm not sure that the extra 10-20 lbs would be worth worrying about.

Although, when I get all fat and all, I'll use it like a girdle, to fool everyone at the gym that I don't have a big ol' belly.

[Funk]

There was a great article on this in the Strength and Conditioning Journal in either Dec. 2005 or April 2006, I was just reading it the other day- I'll see if I can find it online and post a link.

-Dustin

Here's the "Discussion" portion...

excerpt from Strength and Conditioning Journal, Vol.28, No.1 pp.68-74

Lifting belts seem to affect range of motion, although it is hard to say what advantages this affords, if any. In simulated industrial applications, altered range of motion may increase the likelihood that subjects would use a squat-lifting technique, thus flexing more at the knees and hips to lift heavy objects (12), which would seem desirable. Nonetheless, studies evaluating actual injury rate in occupational settings are inconclusive (16, 23, 28). Furthermore, the lifting belt does not appear to reduce the rate of lumbar fatigue during occupational activities (6, 19). Thus, the occupational research sheds little light on the use of the lifting belt for strength and conditioning purposes, and no studies have specifically evaluated the incidence of injury associated with lifting belt use or nonuse in strength and conditioning settings despite the fact that some evidence suggests that most wearers use them to prevent injury (8).
Lifting belts seem to have no negative affect on hemodynamic variables such as HR and BP (3), with the only exception occurring during a study of isometric deadlifts (15), which are an unlikely exercise option in most strength and conditioning settings. Additionally, no evidence exists to implicate resistance training hemodynamic responses with possible injury, even if those responses were higher than normal. As commonly believed, IAP increases with the use of the lifting belt, which most likely serves to reduce spinal compression during the performance of a variety of resistance training exercises (1, 4, 25).
The significance of the effect of the lifting belt on motor unit recruitment as evidenced by changes in EMG activity depends on whether it is an occupational or strength and conditioning setting. In occupational settings, less muscle activation may be desirable in order to reduce fatigue, thus reducing joint reaction forces. In strength and conditioning settings, more motor unit activity represents a better training stimulus and is desirable. Previous anecdotal claims suggest that belt use reduced the training effect of the trunk muscles (5, 10). However, EMG studies are inconclusive. Studies suggest that the effect of lifting belts may depend on the trunk muscle studied (7) and gender (27). In fact, some evidence suggests that there is more erector spinae EMG activity associated with wearing the lifting belt (2) and that there is more EMG activity associated with the prime movers during the squat while wearing the lifting belt (17). This finding may be part of the reason that studies demonstrate increased velocity of exercises such as the squat (17, 29) when lifting belts are used.
In summary, the literature suggests a general lack of evidence indicating the benefits of wearing lifting belts in industrial and occupational settings. The sport science and strength and conditioning literature suggests there is no strong argument against the use of the lifting belt. Five of 8 studies of lifting belt use in sport science and strength and conditioning applications suggest that lifting belt use may provide some benefit. Sport science evidence suggests that lifting belts may be beneficial in reducing spinal compression, stabilizing the spine, increasing motor unit recruitment in prime movers, and increasing exercise velocity. Two of the 8 sport science and strength and conditioning studies showed mixed results. Only 1 of the 8 studies showed no positive effect.
Several questions remain regarding lifting belt use. The evidence in the occupational settings reveals little to no positive effects via the use of lifting belts, but the sport science/strength and conditioning body of evidence shows enough positive effect that further study is warranted.

[tonymcclellan]

So what about the guy in my gym doing decline bench today?

[ichbinba]

ha, at my gym they wear them doing lateral raises, pull downs, MACHINES!!, talking while leaning on the weight tree (wouldn't want to tweak the spinal erectors during that one) curls -of course in the squat rack (although, honestly, the way these people do curls a bracing of the low back probably wouldn't be a bad idea...) not to mention the most important use, wearing it while walking around aimlessly in the weight room for that quinticential "bad ass" weightlifter look. straps, muscle tank top, clown pants, and possibley a winter hat even when 90 degrees will help complete the look nicely. apparently the belt is quite a multi tasker... shame I don't get on the bandwagon!

[I. Kay]

So in my case, with an improving back injury... belt for some split squats, then additional core work? Sounds right to me... what do you all think?

[Lisa~]

Originally Posted by Ian Kay

So in my case, with an improving back injury... belt for some split squats, then additional core work? Sounds right to me... what do you all think?

Ian, Why would you think you'd need a belt for split squats?

Remember that injury alters motor patterns and the goal of rehabilitation is first to groove correct motor patterns and then to build endurance in those correct patterns. A belt also alters motor patterns! Using a belt in your situation would be counter-productive.

Only when you are moving toward optimal performance and using loads >90% of 1RM would a belt be appropriate. Split squats are not usually done at loads that high, even with a healthy athlete.

[I. Kay]

Originally Posted by Lisa~

Ian, Why would you think you'd need a belt for split squats?

Remember that injury alters motor patterns and the goal of rehabilitation is first to groove correct motor patterns and then to build endurance in those correct patterns. A belt also alters motor patterns! Using a belt in your situation would be counter-productive.

Only when you are moving toward optimal performance and using loads >90% of 1RM would a belt be appropriate. Split squats are not usually done at loads that high, even with a healthy athlete.

I've done them for a couple of weeks now with no pain... but this thread got me to thinking. Right now, split squats are my main lower-body strength exercise. I'll be using 100's today... certainly nowhere near a maximal back-squat or deadlift. That makes sense about motor patterns.