What is the function of a lifting belt?
Is one of your training goals to squat or deadlift as heavy as you can? Then you should definitely get a belt. It is a training accessory that gives you extra stability and protection during heavier basic exercises such as deadlifts and squats.
How do I use a training belt?
The ones we want to achieve with a tool such as an exercise belt are better back stability and by tightening a belt tightly over your abdomen, we control how much the abdomen can expand when inhaled and the intra-abdominal pressure increases, which generates increased stability in the back.
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To achieve the right function on your belt, you need to consider two important factors.
- Where on the abdomen you place the belt depends on where they sit comfortably. It should not hurt or chafe, but test yourself where they feel okay and which placement gives the most in exchange and effect.
- The same goes for the second factor which is how hard you tighten your sling belt. It should sit comfortably and not chafe, but a rule of thumb that is usually assumed is that when squatting, you should tighten the belt as hard as you can but still be able to breathe in air. We recommend the same for ground lifting, but here the belt must not be placed or tightened so it affects your starting position because then the exercise will not be performed correctly.
When you have found the right position and tightened it as hard as you want them, you take a deep breath and at the same time tighten / press the abdomen outwards towards the belt and perform your lift.
One or more belts?
When choosing a sling belt, it is good to buy one with good quality so they have a longer lifespan and you can use them long and hard. Which measurements you should have depends on what you prefer and which you think is most comfortable. If you compete in powerlifting or are serious about your training of squats and deadlifts, you can advantageously have a belt for each exercise, but you can also go far with just one belt. Choose the ones that sit most comfortably.
Two important things to keep in mind!
Using tools in your training has a number of different benefits, but you must not forget certain conditions. For example, if you have health problems that prevent you from using a tool such as an exercise belt, it is important to take it seriously. For example, people with heart problems can get additional problems if a belt is tightened tightly over the abdomen and thus increases and presses blood and abdominal pressure. Talk to your doctor if you are not sure if your health problem could be aggravated or affected if you use a lifting belt.
No effect on stomach strength
One of the common prejudices and fears is that stomach strength is limited when using a lifting belt. There are relatively few things that speak for those without studies who have instead shown both an increased and decreased activation of the abdominal muscles. Exercises such as deadlifts and squats are also not exercises that are primary abdominal exercises, but to train the abdomen there are the other superb exercises that you can use.
In summary, a belt is a good tool for you who want to lift heavy and you have not seen any negative effect on the abdomen and abdomen, but on the contrary, a correctly placed belt helps you through your powerlifting.
We at Aware Nutrition are happy to help you choose which exercise belt is right for you and your workout. Either write us an email or use our chat on the website and we will help and answer your questions.