Weight lifting belts are great for support to help more weight and prevent injury. However, weight lifting belts are not needed for all exercises. Some of the main exercises you can use a weight belt for are back and front squats, deadlift, clean and jerk, and barbell rows.
The Best Exercises to use a Weight Lifting belt for
while it’s best to be safe and use weight belts, there is also merit to lifting sometimes without one on these exercises. But it’s important to know which exercises it will be needed for the most. You won’t need to use a weight belt on all exercises, such as curls and others.
As mentioned earlier, here are what exercises you need to use a weight lifting belt for:
- Front Squat
- Back Squat
- Deadlifts
- Clean and Jerk
- Barbell Rows
- Over Head Standing Press
There are pros and cons to using a weight belt. While it can benefit you not from using a belt, because of more core recruitment. These benefits would only come by using a moderate amount of weight. When you start to go heavier with the weights, this is when using a belt is recommended.
The more you stress your muscles the more you will force them to adapt and grow. Always remember your growth will happen outside of the gym after your muscles have been stressed.
The weight lifting belt has two main functions when it comes to preventing injury. While doing over head lifts it can prevent back hyperextension. A perfect example of this would be a over the head shoulder press or any type of exercise where weights are being lifted above your head.
A weight belt also reduces stress on your lower back exercises such as squats and other exercises. Belts are used to prevent lower back injuries, by constricting movement from your abdominal wall.
The main purpose of using a belt is for stabilization of the spine for lifting heavy weight. Using a weight belt is highly recommended for your lower reps and higher weight to take the pressure off of your spinal column.
The exercises listed above are some of the most common exercises someone would want to use a weight lifting belt with. Let’s take a look at how to use a belt and to pick an appropriate size for you. But, first, watch this video as it is a great explanation on when to use belts and when not to use them.
How do I Know What Size to Buy?
It’s important to getting the right size that fits you because if you don’t your spine won’t get the correct stabilization it needs for heavier lifts. To measure the correct size you will need a tape measure and you will take this measurement by just going around your body slightly above your navel.
You will want to relax your stomach while measuring so that it is accurate. It’s also important to wear your gym clothes and measure outside of your shirt. The width of the belt is suggested that it is based on your height. For someone who is shorter, it’s recommended that you use a belt that has a 4-inch width.
If you are taller another recommendation is to use a belt that has a 6-inch width. To get a comfortable fit, you want to make sure that the belt is not putting to much pressure on your ribs and is digging in.
If you opt to buy a weight belt online here are some sizes to help:
Size Chart
Belt Size Small is a waist size 24″-28″
Belt Size Medium is a waist size 28″-40
Belt Size Large is a waist size 32″-36″
Belt Size 2XL is a waist size of 40″-50″
Belt Size Extra Large is a waist size 36″-40″
What are Some of the Best Brands?
Harbinger
Best Value
This brand is a reputable brand and is one of the best values you can get. This belt offers a padded leather and increased comfort with foam cushioning and suede lining on the inside. It’s also made of genuine leather that fits snug to your body without impeding any movement during heavy weight lifting.
The belt also comes with a 4″ inch and a 6″ inch size. With these sizes, you are getting a padded leather belt that provides core support while protecting your lower back. The 6″ inch padded belt is meant to support taller and larger bodies for increased stability. These belts are made of split leather, ensuring quality and support with durability.
Sizes
The 4-inch comes in Four waist sizes:(24-29 Inches), M (29-33 Inches), L (33-37 Inches), XL (37-42)
The 6-inch is available in Five different waist sizes: S (23-29 Inches), M (29-33 Inches), L (33-37 Inches), XL (37-42 Inches) XXL (42-48 Inches) Remember to measure around your waist with a tape measure to find the correct size.
Features
- Foam cushioning and suede lining for increased comfort
- Contoured design for a perfect fit
- Adjustable buckle to fit all sizes
- Genuine leather
- Weight 14.4 Ounces
Fire Team Fit Olympic Weight Lifting Belt
This company has a good mission behind it. For every $1 dollar spent on a belt will go to Marine combat veterans and Marine special operators transitioning back to life.
The company mission states “To facilitate a peaceful, successful transition from military service to a civilian life filled with hope and purpose.”
These belts offer another level of support for your back. The velcro clasp help with comfort while lifting heavy weights, you won’t be confined or strained. This belt has a closure that if too much strain is put on the belt, the closure will open to prevent you from injuring yourself. Fire Team Fit makes it really cool with multiple colors and designs to choose from.
Sizes
XS-27″-32″-Small 30-40″-Medium 32″-38″-Large38-43″
Features
- Stabilizes your lower lumbar for more safety
- Great durability on the velcro closure
- Available in multiple colors and 6 different designs
Dark Iron Fitness
When it comes to weight lifting belts Dark Iron is one one of the top dogs. Leather is great for weight lifting belts and this belt is so tough that they offer a lifetime guarantee! That’s pretty bold of a company to do that when it’s going to worn out and take a beating. You are able to deadlift and squat over 600 pounds without breaking! There multiple reports of their customers lifting above 500-600 pounds without them breaking. These belts are also made from genuine buffalo hide leather that supports without digging into your hips. The company also claims a 10% increase in weight lifted during your lifts with the added support.
Sizes
Size XS fits true waist size 23″-31″-Small fits true waist size 27″-35″-Medium fits true waist size 32″-40″Large fits true waist size 36″-44″ Extra Large fits true waist size 41″-49″
Features
- Made from genuine Buffalo leather that adds the flexibility of the leather without digging into your ribs and hips
- Rated to withstand up to 600 pounds without breaking during squats and deadlifts
- Lifetime replacement if it breaks
- Weight 1.9 pounds
Weight belts are great to use and should be another tool in the toolbox when trying to get into shape and build muscle. They will help with exercises where you are trying to lift heavier and build strength. Remember the more weight you lift, the stronger you get, the more muscle you will gain and less fat you’ll have. While you probably shouldn’t always use a belt because they are thought to inhibit core strength, they are good for heavier lifts.