Are you ready to put the pedal to the metal with your gym training? Have you been feeling slow without that extra oomph to get your squats, deadlifts, or presses up this week? We have just what you need — the best 10MM powerlifting belt.
These bad boys are designed to give you the support and stability necessary for tackling those hardcore cross-training moves. So buckle up, and let’s continue our journey toward unlocking superhuman strength.
How to Wear And Use a Lever Belt
Here are the steps to follow to wear a lever belt correctly and perform exercises safely.
Identify the Position of your Hip Bone
When getting used to a belt, the most effective position for it is a bit of an art. It should be positioned mainly on the stomach muscles, above and below bone structures, to provide adequate protection and comfort.
You may want to adjust the placement higher or lower depending on the lift being done or adjust it until you find what works best for you. It will take practice and time, but eventually, you won’t even have to think twice about where it feels most comfortable.
Take a Deep Breath
Taking a deep breath before locking the belt into place is essential in promoting good posture and avoiding injury. When a belt is appropriately secured with resistance and compression, your core muscles are engaged and better protected from strain.
Taking that extra deep breath also helps with stress reduction; by intentionally taking time to ensure your belt fits correctly and comfortably. The key is not to suck in and vacuum your entire stomach — just take one huge belly breath in, and you’ll find a stage for a great alignment.
Latch the Prong, Lever, or Velcro
Fastening your belt is an easy but essential step before exhaling. Depending on the belt type, make sure it is fastened where it feels most comfortable but with a couple of inches of room between your belly and the belt.
Breathe Out and Brace Into The Belt
Once you’ve completed your breath out, take a moment to breathe and brace yourself into the belt using the Valsalva maneuver. This maneuver works to create 360-degree contact with the belt.
Not only will this help optimize lifting performance, but it can also help protect your spine from an injury that may result from incorrect form and positioning.
Adjust Position if Needed
Wearing a belt that’s too tight should never be put up with. Doing so can have severe consequences on one’s health, including discomfort, lightheadedness, and even acid reflux.
Your belt should provide support without feeling overly constricting or asphyxiating. A good approach ensures it fits snugly but allows for breathing room and comfortable movement.
When to Wear a Belt for Training
Belts are a standard tool used by weightlifters and CrossFit athletes, but it’s essential to understand that belts should be used strategically. Experts in strength training say that belts should be used with caution.
For heavy lifting days, the belt should be put on during warm-up sets – but not fully tightened initially, and if using lever belts, it should be put on first and not latched for the initial warm-ups. This allows lifters to focus on their posture and breathing more thoroughly.
When the weights start increasing, the belt is cranked down tighter to provide more support. Always use the belt strategically to get maximum benefits out of it.
Lever Belt Position With Different Lifts
Most experienced powerlifters understand the importance of experimentation when finding the optimal fit for their weightlifting belt. Adjusting the position of a belt on your torso can provide greater support during various lifts.
Wear the belt higher for squats and lower for deadlifts, depending on where an athlete needs additional reinforcement most. Professional lifters also prefer to carry their belts in different positions as they find it gives them the best results in terms of strength and performance.
Whether you’re a beginner or an advanced lifter, finding the right placement of your weightlifting belt is an integral part of maximizing success in powerlifting.
Benefits of Wearing a Weightlifting Belt
A weightlifting belt can alleviate stress on the lower back during upright lifts and prevent hyperextension during overhead lifts. It performs an invaluable role in protecting one’s spine and back by providing a secure enclosure around the lower torso.
By closing up the space between the rib cage and hip, the belt forms a rigid wall that serves to contain back movement. Not only does it mitigate excessive extension of the muscles and joints in this region, but it also limits sideways bending and twisting.
Belts are less tight than ever before and provide optimal compression, which increases intra-abdominal pressure (IAP) to stabilize the back. Through this external support, weightlifters can focus more on form, posturing their bodies in the most advantageous ways for proper safety and leverage.
Who Should Wear a Weightlifting Belt?
Weightlifting belts can be practical tools for preventing injury, but they are often overused and can even lead to injury if misused. Using caution when deciding how and when to employ a weightlifting belt is essential since it changes your body’s natural form and supports the structure.
Therefore, the best practice is only to use a weightlifting belt when your spinal structure needs extra external support because of a hefty load in barbell exercises such as squats, deadlifts, strict presses, and Olympic lifts.
The Bottom Line
Weightlifting belts are essential to wear for safety purposes. Belts have proper instructions, so incorrect ways can be avoided, which causes injuries and health problems.
Wearing these belts has multiple benefits, like preventing hypertension and stress from the lower back and supporting the back by enclosure. These can prepare one for perfect heavy training and safety throughout your activities.
