Lifting belts 101: How & When to use them

You’ve seen all the high-level lifters wear belts. Witness any Powerlifting meet, and you'll see athletes sporting different sizes, colors, and varieties. That classic lever flick is the finishing touch to a strong pull.

Belts are certainly useful in your strength journey and do serve a purpose. However, there are a lot of misunderstandings and questions around the whole topic, so we figured addressing that would be a good idea. 

Ever wondered why you should wear a belt? When they’re necessary? What type to buy? 

Stay tuned to find out. 

1. First of all, what are belts used for?

If you’ve begun strength training, you’ve probably heard of the concept of “bracing.” 

Your breathing technique during lifting directly impacts your execution. Bracing is an aspect of proper breathing technique. 

Optimal bracing increases your intra-abdominal pressure- or IAP for short. Execution of it keeps the body stable, improves body control, allows you to maintain tension, and provides a more effective force transfer. When you’re lifting heavy, you want to be as TIGHT and STABLE as possible. Force transfers throughout the body, and keeping the trunk stiff and rigid optimizes that. At maximal loads, this can make or break a lift. Creating pressure will allow for a more efficient, safe, strong rep.

A lifting belt acts as an external cue to brace against, reinforcing the breathing pattern. This further increases intra-abdominal pressure, maximizing the benefits mentioned above. 

So, essentially, a belt can significantly improve your overall strength in lifts. By enhancing tension and stability, you can exert more force & better maintain positioning, improving your numbers. It makes sense why lifters use a belt-doing so can increase your strength-something we’re all looking for. 

2. How do you properly wear a belt?

That said, a belt won't help you if you don’t *use* it. The belt is there for you to brace against it. If it’s falling off your body, or your breathing doesn't match up, you’re just wearing a glorified corset. 

Generally speaking, when braced, you should be able to fit two fingers between your skin and the belt, ensuring it’s tight enough. It should feel somewhat uncomfortable-but you shouldn’t be nearly passing out. 

When going for a big lift, time your brace. Before you descend into the hole,

lower the bar to your chest, 

or pull the bar off the ground, 

Go through this checklist:

1. Take a big breath in, expanding through your stomach, filling your belly with air. 

2. Slightly exhale, “bear down,” creating a mini “crunch” in your abs, like you’re about to take a punch. Push against the belt.

3. Hold that, THEN lift. Don’t fully exhale until you reach the top.

Inhaling before you lift, letting out your air won’t do you any good. The belt and the brace have to coincide to *actually* benefit your reps.

3. What exercises should you belt up for?

Ever seen Gym Bros post themselves row a dumbbell with a thick belt on? If you haven’t, be glad. It’s ridiculous. 

A belt can be that shiny object, quickly becoming an obsession for every lift. But, remember, it’s for high-effort loads. A Face pull or Reverse lunge doesn’t count. 

There’s no reason to wear a belt on your accessories. Training your *natural* core strength matters, too. Those muscles are involved in every lift we perform, and during life, in general. Relying on a belt is not where you want to be.

Use a belt for your squats, deadlifts, and overhead presses. Some lifters like wearing one during the bench press, but (because you're not loading the spine), it doesn’t provide any *major* benefits. 

Additionally, don’t belt up until you get somewhere around your last warm-up set. Training lower percentages belt-less will allow you to emphasize core stability and torso positioning within your warm-ups. Incorporating some belt-less squat & deadlift variations can also improve your overall strength & technique.

Belts are great for those higher weights, but don’t let them become a personal security blanket for every lift. 

4. When should you get your first belt?

Belts are not a necessity on the first day; or even the first week that you walk into the gym. Training without a belt and building a solid foundation will set you up for success in your Strength career. Lifting is all about longevity and improvements over time-so long-term gratification is where you want to focus. 

There’s no hard-and-fast rule to when you NEED a belt because the truth is, you don’t technically ever *need* to wear one. But, as you become a more serious lifter, it will benefit you. 

Ask yourself these questions to decide whether a belt is for you:

-Do I train consistently? Am I following a structured, progressive program?

-Have I trained the barbell lifts for at least 3-6 months? 

-Can I deadlift 1x-1.5x bodyweight? Can I squat 0.75x-1x bodyweight? (This may change depending on the person).

-Is my technique proficient? Do I have a solid foundation in each lift?

-Am I looking to progress and push my limits in training vs. just doing it occasionally for fun?

And, 

-Am I thinking about competing in the near future?

If you answered “no” to the above questions, you’re probably not ready for a belt yet. 

You should have trained consistently for a few months, put up some solid numbers, and have a technical foundation before purchasing a belt. 

Don’t think you need it right away. Build up your bases first, confirm that strength sports are something worth pursuing, THEN invest in one. Your future PRs (and body) will thank you.

5. What brands/types should you purchase?

This advice will pertain to the niche of Powerlifting, rather than Olympic Weightlifting-which would be different. 

Belts have quickly become an accessory to a badass lift. Look at any Powerlifting community, and you’ll find glitter, animal print, lettered, custom belts. 

But aside from aesthetics, what are the purposes of each belt?

There are two main types of belts in Powerlifting: 

-Lever, and 

-Prong. 

Lever belts are generally more expensive but are easier to secure. You can adjust it to fit you *exactly* every time, and you can remove it with an easy flick (that adds a nice finishing touch to any strong pull). They are harder to adjust, however. For example, if you’re feeling more/less bloated on a given day or; prefer different tightness-es for each lift, it's more of a hassle.

Prong belts are cheaper and have many adjustments depending on how tight you want them to fit. They're filled with different holes you can easily change. However, a Prong is less *smooth* to get on/off, plus you can’t make the *cool* flick sound.

Noise and appearance aside, each belt is quite similar and will provide the same effect. Choose depending on your preference. 

What brands of belts should I buy?

Because, no, a random belt on Amazon won’t cut it.

Investing in a higher-quality belt will make for a tighter, stronger brace, leading to a more efficient lift. If your belt isn’t doing much, there’s no point in wearing it. And, with these recommendations, you can make sure your gear is approved for competition. 

Some USPA-approved, tried-and-true options include:

-Strength Shop

-Inzer

-Pioneer (General Leather Craft)

-Rogue

When looking at sizes, make sure you measure the circumference of your waist and go for the middle of a size range- vs. the smaller or larger end. That way, you can adjust as needed.

Choose whatever belt speaks to your individuality as a lifter. It’s your accessory to some strong platform lifts. 

Lifting belts are a commonly misunderstood and curious topic in the strength world. So many different types, colors, and varieties- the world of belts can be intimidating. Belts can certainly boost your strength, helping you further push your limits as a strength athlete, but shouldn’t become a pacifier to every exercise you perform. Make sure to choose the right belt for you at the proper time of your lifting career. Belt up, brace hard, and go lift!