When to start wearing a belt?

Englishmustard

Bollocks!
Trusted Member
Now I don’t consider myself a power lifter. I train more like a bodybuilder but I love to squat and deadlift and can spend half a training session on 3-5 rep squats and deads with 3 minute rest times. I haven’t flat bench pressed in a while as I prefer db presses.
Anyway. My squat is just starting to get a little better. I managed a set of ten at 225 and my best so far has been 250 for 5. Not sure on a one rep max. I’m 38,5’9” 180lbs at about 13%bf.
I’m using knee sleeves.
I’m looking into buying dedicated shoes for squatting but also wondering if I should be looking at a belt too.
I’ve never used one as I’ve liked the idea of building core strength. But now it’s time to sod the core and build my legs more.
I’m finding with these heavier (for me) squats I’m getting lower back pain. I just can’t decide if it’s back pump (currently not on dbol) or something else hurting that could be remedied by using a belt.
What are your thoughts? When did you start using a belt? Did you wait until you were squatting a certain weight?
 
I think if you think it could help there’s no harm in trying it. Weight when you should strap it on is going to vary between members. Some because of stature, some because of ego, some just because.

The key for it is twofold. Don’t let it become a crutch (which it sounds like you are already mindful of by posting this). Don’t forget ancillary core work if you transition to a belt.

The belt will definitely aid in how much you can squat. Quite a bit actually because when you squeeze against the belt you will be surprised what it can do. Almost like the addition of sleeves.

Sort out that back pump (or maybe pump issue) as it will get more exaggerated with the more weight added. Not finding out what that is could go bad quick if you start adding weight to your lifts.

I know, not a really clear direction. They seldom are. There are just too many variables though to pinpoint what your direction should be. It come down to trial and error sometimes.
 
I think if you think it could help there’s no harm in trying it. Weight when you should strap it on is going to vary between members. Some because of stature, some because of ego, some just because.

The key for it is twofold. Don’t let it become a crutch (which it sounds like you are already mindful of by posting this). Don’t forget ancillary core work if you transition to a belt.

The belt will definitely aid in how much you can squat. Quite a bit actually because when you squeeze against the belt you will be surprised what it can do. Almost like the addition of sleeves.

Sort out that back pump (or maybe pump issue) as it will get more exaggerated with the more weight added. Not finding out what that is could go bad quick if you start adding weight to your lifts.

I know, not a really clear direction. They seldom are. There are just too many variables though to pinpoint what your direction should be. It come down to trial and error sometimes.
Yeah thanks man. Some good points, especially about core work. I think if I were to do it I would still squat upto around 200 without and then maybe throw the belt on to push past. I’m pretty confident my core is already strong as I’ve been squatting and deadlifting without a belt for years, just not got serious about upping the weight a great deal.
I also have to sit up off my creeper in work every day and I was surprised how easy I can go from laying prone to sitting up using just my stomach. Some days I’m doing it all day for ten hours.
 
I have a simple rule for myself with belt.

Anything over 3 plate squat I belt.
Anything over 4 plate deadlift I belt.

Safety first.

I used to be dead lifting well over 4 plates belt-less (before I owned a belt) and I had people coming up to me calling me crazy.

Yeah we see guys on social media pulling 700+ beltless etc but we aren't them. If we were we would be the famous ones.
Play it safe is my mentality.

Just remember a belt does not exist to stabilize your back or brace your back. . It exists to help you brace your core properly and prevent hernias.
 
I have it with me but most days i dont put in on. I see a lot of morons putting theirs on in the locker room before they start. Also see 140lb dudes wearing otomix shoes
 
I wear a belt frequently. Rack pulls, squats (above 2 plates), rows etc. See no reason not too. I train my core 3 times per week so it's not like that's being neglected.

Squat shoes on the other hand, can you not just elevate your heels with a plate?
 
Squat shoes on the other hand, can you not just elevate your heels with a plate?

I don’t think that would have the same effect at all. The sole of your shoe would want to bend into the empty space. A squat shoe has support all the way down your foot. Like standing on a wedge rather than a step.
 
No real science in when and what weight to wear a belt

More importantly is how you lock into position. Getting a deep breathe in the belly and holding it while doing heavy lifts. Also apply outward tourque in your feet during dead’s and squats are crucial.

I trained with a great powerlifting coach once I learned how to get properly braced/tight whatever you want to call it for a lift back pain wasn’t an issues. Although using a belt on heavier lifts can definitely give you some added strength
 
I don’t think that would have the same effect at all. The sole of your shoe would want to bend into the empty space. A squat shoe has support all the way down your foot. Like standing on a wedge rather than a step.
Thanks.

I know nothing about squat shoes!
 
I think if you think it could help there’s no harm in trying it. Weight when you should strap it on is going to vary between members. Some because of stature, some because of ego, some just because.

The key for it is twofold. Don’t let it become a crutch (which it sounds like you are already mindful of by posting this). Don’t forget ancillary core work if you transition to a belt.

The belt will definitely aid in how much you can squat. Quite a bit actually because when you squeeze against the belt you will be surprised what it can do. Almost like the addition of sleeves.

Sort out that back pump (or maybe pump issue) as it will get more exaggerated with the more weight added. Not finding out what that is could go bad quick if you start adding weight to your lifts.

I know, not a really clear direction. They seldom are. There are just too many variables though to pinpoint what your direction should be. It come down to trial and error sometimes.


Good advice.. I'll add

If your starting to feel the lower back in squats and the such, your lower back could probably be the limiting muscle in the movement and therefore it is going to feel like it hurts or is umfortable first in the muscles your using. Your issue could just be a weak lower back that you need to work on strengthening for a bit before hitting those numbers which cause the discomfort.

Personally, I have tried wearing a belt 2 times in my life. Once when I was 16 and didn't know any better. Thought it was part of being a lifter lol... And I tried one again when I was about 30 beause I wanted more support in my squats. I used the belt for a couple work outs in both cases. In the first care, it was stolen from my gym.. And when I was 30 I stopped using after a couple lifts because it wasn't comfrotable and I also thought "why use a belt when I don't need the support".. My thoughts are, by using a belt (too much), you could cause your body to be underdeveloped in a way. The belt releives some core muscles of their duty in a lift. This in my eyes isn't ideal. I can see the benefit of a belt on your 1 or two heaviest working sets, but any more then that I think your robbing your core of developement. Let your body develope in unison.

A belt works by increasing your abdominal pressure inside. This causes your core to be stiffer in a way. This makes your core not want to bend as much and therefore makes it easier for you to suport the weight with your core.

Elbow wraps I think work by making it difficult to fully bend your elbows. So as you lower the bar in a press, the wraps dont let your elbows bend in as easily therefore they are resisting some of the weight.. so they work slightly different then a belt.

A belt won't do fuck all for back pumps imo.... Thats the dbol I'm guessing. Huge guys get back pumps all the time from just holding themselves up.. I don't think your in this category though.


I don't like knee wraps either. I was taught they secure your knee cap in place too much during a movement which can cause damage. A knee cap is supposed to slide up and down through a knee bend. I know many disagree with this, but I did my personal training course through a top trainer and he taught us not to use them for those reasons.

I am a big pusher of using wrist wraps for pulling movements. Your grip strength will always limit your working weights on pulling movements when you beome more advanced. I know some guys will stick to no wraps as much as possible and only use them in their heaviest pulling movements, these guys generally have very well developed forearms. I use my wraps too much and it does show in my forearms compared to upper arms.
 
I have a simple rule for myself with belt.

Anything over 3 plate squat I belt.
Anything over 4 plate deadlift I belt.

Safety first.

I used to be dead lifting well over 4 plates belt-less (before I owned a belt) and I had people coming up to me calling me crazy.

Yeah we see guys on social media pulling 700+ beltless etc but we aren't them. If we were we would be the famous ones.
Play it safe is my mentality.

Just remember a belt does not exist to stabilize your back or brace your back. . It exists to help you brace your core properly and prevent hernias.

Fair enough, but I never use a belt and I regularly dead lift 500lbs for high reps and squat 4 plates for reps.. never used a belt aside from one of two times.. I feel by not using the belt my body was abel to develope in unison and therefore not really need the belt.. If I ever did some one rep maxes or sets with 2 reps of failure I could see a belt use.

Using a belt too much might be actually increasing your risk of injury imo....

I know a strangth coach for a relatively famous athletic team (at the time) who had rampent hamstring tears... Mulitple athtletes out with torn hammy's... upon invesitagation the entine team was required to follow this guys lifting routines.. And his quad work was 75% of his leg work out and his hammys only got 10%.. Those numbers arent' exact, but they were like that.. Basically the players quads developed well,but their hammy' develpement didn't follow suit and lots of ham injuries were the result
 
Fair enough, but I never use a belt and I regularly dead lift 500lbs for high reps and squat 4 plates for reps.. never used a belt aside from one of two times.. I feel by not using the belt my body was abel to develope in unison and therefore not really need the belt.. If I ever did some one rep maxes or sets with 2 reps of failure I could see a belt use.

Using a belt too much might be actually increasing your risk of injury imo....

I know a strangth coach for a relatively famous athletic team (at the time) who had rampent hamstring tears... Mulitple athtletes out with torn hammy's... upon invesitagation the entine team was required to follow this guys lifting routines.. And his quad work was 75% of his leg work out and his hammys only got 10%.. Those numbers arent' exact, but they were like that.. Basically the players quads developed well,but their hammy' develpement didn't follow suit and lots of ham injuries were the result
I hear what you're saying but the sole purpose of the belt is to give you something to brace your stomach against to create more core pressure and thus more abdominal and spine stabilization. Does this negate natural development of muscles? I'm not sure. I don't think so but I could be wrong.

Also important to note #s you use the belt for are 100% relative.
For some guys 500lbs is baby weight they wouldn't even consider a belt for. Everyone is different size and part of their training journey, do whats comfortable for you. Unless comfortable is using a belt for 135lb deadlift. Don't do that...
 
This thread inspired me to wear a belt this morning for my 500lb bench press attempt.
Actually felt better.
Still prefer no belt for deadlifts.
 
I wear a belt for my low rep leg days. Which is anything under 8 reps. My high rep leg day i dont use a belt. You need to train with and without a belt. Dont rely on it.

There is really only 2 styles of shoes, chuck taylors or something with a small heel. It all depends how you squat in what you like. I wear my reeboks with a 1/2" heel when i squat normal or narrow. But chucks when i squat wide. Dont know why but thats how i feel comfortable.
 
I hear what you're saying but the sole purpose of the belt is to give you something to brace your stomach against to create more core pressure and thus more abdominal and spine stabilization. Does this negate natural development of muscles? I'm not sure. I don't think so but I could be wrong.

Also important to note #s you use the belt for are 100% relative.
For some guys 500lbs is baby weight they wouldn't even consider a belt for. Everyone is different size and part of their training journey, do whats comfortable for you. Unless comfortable is using a belt for 135lb deadlift. Don't do that...

I would think (I'm not a expert) that using a belt does take strain off some core muscles. Thats just my opinion though.

I've never used a belt even when I my working sets were under 4 reps. So even when my weight wasnt baby weight for me, still no belt. I never had any issues.

You brought up a good point earlier in that they do help prevent hernias.. It's been awhile, but I recal readings that support this idea and also readings that don't support it. On super heavy sets it can't hurt to use them for this purpose because no one has ever said they increase the chance of hernia.


I don't know though... I think learning and focusing on proper technique really nearly eliminates the need for a belt. I see guys with horrible form usig belts and wonder if they are trying to use the belt to fix their form???? Learn perfect form and you should be fine imo.
 
Very interesting the way this convo has turned. I came to the thread just now with the intention of posting a hernia question but from a slightly different perspective than the prevention ya'll are discussing.

I've given this a lot of thought but never really "researched" it.

What do you think about the use of a belt for someone with an inguinal hernia (basically means down near the groin) ? Given that a belt will increase intra-abdominal pressure wouldn't that pressures tend to naturally try to self release through the weak spot? Question applies to both pre and post surgery injuries as I know a few men who have had repair surgery but it still doesn't feel quite right.
 
Very interesting the way this convo has turned. I came to the thread just now with the intention of posting a hernia question but from a slightly different perspective than the prevention ya'll are discussing.

I've given this a lot of thought but never really "researched" it.

What do you think about the use of a belt for someone with an inguinal hernia (basically means down near the groin) ? Given that a belt will increase intra-abdominal pressure wouldn't that pressures tend to naturally try to self release through the weak spot? Question applies to both pre and post surgery injuries as I know a few men who have had repair surgery but it still doesn't feel quite right.


Good question... a bag always busted at its weakest point lol..

I don't know the answer to your question though.
 
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