The Ultimate Strength Training Belt Guide (2024)
Ever caught yourself reaching for your weightlifting belt before every heavy lift? You’re not alone.
I was once the same way, but now, as a performance physical therapist who specializes in working with CrossFit athletes, I take a different approach.
It’s time to consider whether that strength training belt is truly enhancing your performance or potentially holding you back.
Weightlifting belt use is widespread, with most lifters using them regularly. However, their role becomes more questionable in CrossFit, where functional fitness is the ultimate goal.
Are these belts really improving our lifts, or are they preventing us from developing crucial core strength?
Are we trading long-term functional gains for short-term performance boosts? These are vital questions for anyone serious about their CrossFit training.
In this article, we’ll dive into the pros and cons of weight belts, exploring their impact on performance, injury prevention, and overall athletic development.
Whether you’re a consistent belt user or a skeptic, prepare to challenge your assumptions and gain a fresh perspective on this piece of equipment.
The Debate on Belts
In CrossFit boxes around the world, you’ll see a mix of athletes—some swear by their belts, some only use them for heavy weights, and others never touch them.
This divide isn’t just a matter of preference; it reflects a deeper question about how we should approach strength, stability, and long-term athletic development.
Let’s face it: CrossFit is demanding, and your body may sometimes need additional support.
We’re constantly pushing our limits, pushing the pace in metcons, lifting heavy, and tackling complex movements under fatigue.
It’s tempting to seek any edge we can get.
But the answer to weightlifting belts isn’t as straightforward as you think and may depend on each session’s circumstances, goals, and personal preferences.
For example, you may want to prioritize vitality over performance. Or, today’s session may call for high-volume squatting or hinging under fatigue.
In both of these cases, using a belt may actually hinder your performance rather than enhance it.
Conversely, if you need the support of a belt for maximal lifting or submaximal lifting under fatigue, then it might be precisely what you need for the day.
My Experience With Weightlifting Belts
My whole training career, I have been a weightlifting belt user. If there was barbell work to be had, you could bet that my belt was not far from my person.
Yet up until several years ago, when I started taking my training injuries seriously, I would still consistently tweak my lower back regardless of whether I had a belt on or moved with proper form.
So what gives?
Well, the main issue is that injury in the gym results from improper load management and not a lack of equipment use. (1)
Although belts, sleeves, wraps, etc., can provide extra support, no tool can account for poor program design and not listening to the signs your body is giving you.
So, I decided to ditch my belt for a bit and focus on better managing my training, moving better and developing my core strength, which had become a weak link in my movement.
Yes, the numbers I lifted went down almost immediately as I didn’t have the maximum support the belt gave me.
But, my beltless strength numbers quickly rose to meet my belted numbers over time.
I could feel my midline starting to become stronger and my ability to use my “internal belt” improving.
Within one training cycle (16 weeks), I used weights comparable to my belted numbers.
So, I transitioned from a “have to have my belt” mindset to “I use my belt when it is warranted” mindset.”
Now, I reach for my gym belt during heavy lifting or Olympic Weightlifting to maximize my performance in instances where it is warranted, such as at the end of a cycle.
My belt use is intentional, and I don’t view it as a necessary tool but as a way to give my necessary support when pushing my body to its limits.
When Should You Use A Strength Training Belt?
So, now that you know my story on belt use, here are some guidelines on when you may want to add a strength training belt to your training.
Performance Enhancement
When used judiciously, weightlifting belts can indeed significantly boost your performance. This isn’t just anecdotal evidence; scientific research supports this claim.
A study published investigated the effects of wearing a belt during squats. The results were compelling but also expected: athletes wearing belts demonstrated improved performance via decreased time to complete lifts compared to their beltless counterparts. (2)
What does this mean for you as a CrossFit athlete?
When wearing a belt, you can usually lift heavier weights or perform more repetitions. This performance enhancement is particularly noticeable when working with near-maximal loads, such as during one-rep max attempts or heavy strength-focused days.
Thus, if your primary goal is performance enhancement, then you should definitely use a strength training belt.
However, it’s important to note that the benefits become less clear-cut when we consider everyday WODs (Workouts of the Day) or submaximal lifts.
In these scenarios, the performance boost may be minimal, and the trade-off between using a belt and developing natural core strength becomes more relevant.
So as a general rule of thumb, use your belt for heaviest sets or under high fatigue.
Belts as Teaching Tools
An often-overlooked advantage of weightlifting belts is their potential as learning aids. Belts can serve as excellent tools to help athletes learn proper core bracing techniques.
The mechanism is surprisingly simple yet effective. When an athlete pushes their abdominal muscles against the rigid surface of a weightlifting belt, it provides immediate tactile feedback.
Increasing the amount of intraabdominal pressure in your midline prior to heavy lifting can reduce injury risk and increase performance.
This physical sensation helps the lifter understand what proper intra-abdominal pressure should feel like and can help increase this pressure using a belt. (3)
For CrossFit athletes who need to maintain core stability across a wide range of movements – from heavy deadlifts to dynamic Olympic lifting – this learning experience can be invaluable.
Athletes can develop a stronger mind-muscle connection with their core by using a belt as a teaching tool.
This improved awareness can then be translated to beltless lifting, enhancing overall core stability and potentially reducing the risk of injury.
The Negatives of Belt Use
While weightlifting belts can offer certain advantages, it’s crucial to understand and consider their potential downsides, especially in the context of CrossFit’s functional fitness philosophy.
Overreliance on these tools can lead to unintended consequences that may hinder long-term progress and functional strength development.
The Risk of Dependency
One of the primary concerns with frequent belt use is the potential for athletes to become overly reliant on this external support.
A belt can become a psychological and physical crutch when used for every heavy lift or challenging movement.
This dependency may lead to a false sense of security and potentially mask weaknesses in core strength and stability that should be addressed through proper training.
Misalignment With Functional Fitness Goals
CrossFit’s core philosophy revolves around developing functional fitness – the kind of strength and conditioning that translates directly to real-world activities.
The goal is to prepare athletes for the physical demands of everyday life, not just for performance within the confines of a gym.
Excessive belt use may not align with this fundamental principle.
Consider this: In daily life, you don’t have the luxury of strapping on a weightlifting belt before lifting a heavy object or performing a physically demanding task.
The strength and stability required for these real-world scenarios should ideally come from a well-developed midline.
Limited Injury Prevention Benefits
Contrary to popular belief, the evidence supporting the injury prevention benefits of weightlifting belts is surprisingly limited.
A comprehensive review of available research indicates that there is little to no concrete evidence that wearing a weightlifting belt prevents injuries during lifting activities. (4)
This finding underscores an important point: weightlifting belts should be viewed primarily as performance tools rather than safety equipment in training. Their main function is to potentially enhance lifting performance, not to serve as a safeguard against injuries.
Potential for Skill Development Interference
Excessive belt use may interfere with the development of crucial skills and body awareness. Learning to properly brace your core, maintain spinal neutrality, and generate intra-abdominal pressure without a belt are fundamental skills for any lifter.
Overuse of a belt might delay or hinder the development of these essential abilities.
Weightlifting Belt Guidelines
So, how do we harness the benefits of weightlifting belts without becoming dependent on them?
Here is my thought process for incorporating a weight training belt into your workouts.
Master Beltless Bracing First
Before you consider using a belt, focus on developing strength in your midline and learning to brace without external support properly.
You can use the breath to increase intraabdominal pressure in your midline to support your spine under heavy loads.
This is called a Valsalba Manuever, and it provides a solid foundation for all your heavy lifts.
To perform this “360-degree breath” technique, inhale deeply using the diaphragm, feeling your ribcage expand in all directions.
Once the belly is inflamed with air, engage your core as if bracing for a punch while not allowing air to escape.
This activates your core cylinder, including the often-neglected obliques and lower back muscles.
This intra-abdominal pressure maximally stabilizes the midline as air is trapped and the core muscles compress.
A note: this technique may not be warranted if you have blood pressure issues. Consult with your MD before using a Valsalva maneuver.
Use Your Belt Strategically
Once you’ve mastered beltless bracing, introduce the belt for specific purposes:
- Maximal Lifts: Use a belt when attempting one-rep maxes or heavy lifts (typically above 85% of your max).
- Technique Reinforcement: Occasionally, use the belt to reinforce proper bracing technique, especially if you feel your form slipping during high-volume workouts.
- Competition: A belt can give you an extra edge in CrossFit competitions where greater strength performance is the goal.
How To Use Your Strength Training Belt Properly
If you have decided that the use of a strength training belt aligns with your goals, then follow these best practices for using it effectively.
Belt-Positioning
The positioning of your weightlifting belt is far more than a matter of comfort—it’s a key factor in its effectiveness. The optimal position for most athletes is just above the hip bones and below the rib cage.
This placement allows the belt to support your core muscles effectively without interfering with hip or rib movement during lifts.
To find your ideal position:
- Stand upright and locate your hip bones and the bottom of your rib cage.
- Place the belt in the space between these two points. This is typically directly over your belly button.
- Experiment slightly with the exact placement during warm-up sets to find what feels most supportive for your body type and lifting style.
Remember, the goal is to create a stable platform for your core to brace against, enhancing your ability to generate intra-abdominal pressure.
Finding The Right Belt Size
Determining the right size belt for you will be based on your torso length, and waist circumference.
If you have a shorter torso, then a ” tall ” belt where the edges of the belt contact your ribcage will get in the way of squatting movements.
If the belt is too loose, you lose the supportive benefits; if it is too tight, you risk restricting your movement and breathing.
The ideal tightness allows you to take a full breath into your belly while maintaining a tight fit, effectively bracing your core against the belt.
To find the right tightness:
- Secure the belt so that you can fit two fingers between the belt and your body when standing relaxed.
- Take a deep breath into your belly. You should feel your core expand against the belt.
- Perform a Valsalva maneuver (bearing down as if trying to exhale against a closed airway). The belt should feel snug but not painfully tight.
Adjust as necessary based on the specific lift and your comfort level. Remember, different movements may require slightly different levels of tightness.
Choosing Your Type of Strength Training Belt
When choosing the best weightlifting belt for your needs, consider the different types of belts and their pros and cons for CrossFit-style training.
Leather Belts
Leather belts are the traditional powerlifting staple; although they offer great support, they might not be your go-to for CrossFit.
Here’s why:
- They’re incredibly durable and offer maximum support for heavy lifts.
- The rigidity can be great for squats and deadlifts but may restrict movement in other CrossFit exercises.
- They take time to break in and can be uncomfortable during high-rep workouts.
While leather belts have their place, they’re often better suited for dedicated strength days rather than typical CrossFit WODs.
Nylon Belts
Now we’re talking CrossFit language. A nylon weightlifting belt offers several advantages for the CrossFit athlete:
- They’re lighter and more flexible, allowing for a greater range of motion.
- The material is breathable, which is perfect for those high-intensity workouts.
- They’re often more affordable than leather belts.
- The flexibility makes them suitable for both lifting and dynamic movements.
A nylon belt could be your best friend during a workout that jumps from cleans to pull-ups to box jumps.
Velcro Belts
Velcro belts are gaining popularity in the CrossFit community, and for good reason:
- They offer quick adjustability, perfect for when you’re transitioning between different exercises using a simple velcro strap.
- The customizable tightness allows you to dial in the right amount of support for each movement.
- They’re typically lightweight and won’t weigh you down during met-cons.
The downside? The Velcro might wear out faster than the other closure types, especially with frequent use.
Quick-Locking Belt
These belts combine some of the best features of other types:
- They offer the quick adjustability of Velcro with the secure feel of a traditional buckle.
- Many are made from durable materials that can withstand the rigors of CrossFit training.
- The locking mechanism allows for consistent tension, which can be beneficial during lifting sets.
However, they might be overkill for workouts that don’t involve heavy lifting.
Choosing Your Belt
When selecting a belt for CrossFit, consider the following:
- Versatility: Can you wear it comfortably for both heavy lifts and high-intensity workouts?
- Adjustability: How quickly can you loosen or tighten it between exercises?
- Durability: Will it stand up to the varied demands of CrossFit training?
- Comfort: Is it comfortable enough to wear throughout your entire WOD?
For most CrossFit athletes, a nylon or Velcro belt will be the most versatile choice. These belts offer a good balance of support and flexibility, allowing you to perform at your best across a wide range of movements.
Final Thoughts On Weightlifting Belts
As we wrap up our discussion on weightlifting belts in CrossFit, it’s clear that their use isn’t a matter of right or wrong but about finding what works best for you.
Weightlifting belts can enhance performance when used strategically but aren’t necessary for every workout.
The key is to focus on building a strong, stable core that supports you in all areas of life, not just during heavy lifts.
CrossFit aims to prepare you for everyday physical demands. A strong core is crucial for functional fitness and should be developed through both belted and beltless training. Tailor your belt usage to your needs, goals, and experience.
Regularly assess your belt use, perfect your beltless bracing, and balance both types of training. This approach will help you become a better CrossFit athlete and more capable in daily life.
In essence, use weightlifting belts as a performance tool rather than a daily requirement. This balanced approach will enhance your CrossFit performance and overall functional fitness.
Remember, your journey in CrossFit is about becoming the best version of yourself. Use belts wisely, focus on core strength, and stay committed to your long-term development.
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References:
1. Soligard, T., Schwellnus, M., Alonso, J. M., Bahr, R., Clarsen, B., Dijkstra, H. P., Gabbett, T., Gleeson, M., Hägglund, M., Hutchinson, M. R., Janse van Rensburg, C., Khan, K. M., Meeusen, R., Orchard, J. W., Pluim, B. M., Raftery, M., Budgett, R., & Engebretsen, L. (2016). How much is too much? (Part 1) International Olympic Committee consensus statement on load in sport and risk of injury. British journal of sports medicine, 50(17), 1030–1041. https://doi.org/10.1136/bjsports-2016-096581
2. Lander, J. E., Hundley, J. R., & Simonton, R. L. (1992). The effectiveness of weight-belts during multiple repetitions of the squat exercise. Medicine and science in sports and exercise, 24(5), 603–609.
3. Lander, J. E., Simonton, R. L., & Giacobbe, J. K. (1990). The effectiveness of weight-belts during the squat exercise. Medicine and science in sports and exercise, 22(1), 117–126.
4. Mitchell, L. V., Lawler, F. H., Bowen, D., Mote, W., Asundi, P., & Purswell, J. (1994). Effectiveness and cost-effectiveness of employer-issued back belts in areas of high risk for back injury. Journal of occupational medicine. : official publication of the Industrial Medical Association, 36(1), 90–94.
