If You Work With fat loss Belt for Lifting

Written by Kenneth Lee 2020-07-30

Table of Contents:

Lifting Belt 101

Save 10% off all Pioneer orders using code BASEMENT.
https://generalleathercraft.com/.
This video offers an overview on some of the most frequently asked questions when it comes to lifting belts. In this video we cover:
Thickness.
Prong or Lever.
Sizing.
How to War.
How to Break In.
A big thank you to Pioneer Fitness for providing the customized belts shown in this video. If you want your own customized belt, check them out here: https://generalleathercraft.com/.
The Belt Bible: http://strengtheory.com/the-belt-bible/.
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HOW TO USE A BELT WITH LARRYWHEELS

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Video taken from the channel: Larry Wheels

Should I Wear A Weightlifting Belt? Are You Using It Wrong? (Internal Belt)

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(10:22)Savage Back Workout! Muscle Gain!
Link: https://www.youtube.com/watch?v=aroyJ….
*READ FULL ARTICLE WITH PHOTOS*.
https://muscularstrength.com/article/Should-I-Wear-A-Weightlifting-Belt-Are-You-Using-It-Wrong.
Nothing makes me cringe more than when I see someone go after a heavy deadlift or squat and their belt is just flying in the wind moving up and down their core throughout the entire lift..
If you’re going to use one, you need to first learn how..
A weightlifting belt should only be used during heavy lifts to prevent spinal flexion. With that being said, for those of you who wear your belt throughout your entire workout you need to stop. Especially when performing abdominal exercises which REQUIRE spinal flexion to be performed properly..
Many of us were taught as beginners that we should exhale when force is applied to a movement and inhale during the eccentric part. Now this still does hold some truth, especially when endurance training, but as you become a more experienced lifter and you begin to lift more weight you will need a better approach to stabilize your core to prevent spinal flexion and maximize your strength..
This is where the “internal belt” and “weightlifting belt” comes in..
Your internal belt is activated when you hold your breath against a closed glottis while increasing you thoracic abdominal pressure. This will brace your core (abs and back muscles) to make it one solid piece and allow you to lift more weight. To put this in easy to understand terms, you’re basically taking in a deep breath and flexing your abs as hard as you can during a heavy lift to increase pressure in your thoracic cavity (core)..
It will take some practice to figure out the right amount of breath to take in. Too much could cause you to get dizzy and pass out where too little will not brace your core at all. If you’ve never tried to activate your internal belt, I suggest you practice with light weight first on various lifts such as deadlifts, the barbell bench press and the barbell squat..
Once you’ve got a handle on activating your internal belt, now is the time to put on your weightlifting belt for added support. When putting on your belt you will need to draw in your core (suck in your gut) and then tighten the belt. You don’t want to put the belt too tight or too loose. If the belt is too loose it will do nothing and if the belt is too tight you will not be able to properly activate your internal belt as described above..
A simple method to figure out the best way to wear your belt would be to activate your internal belt and then tighten the weightlifting belt just enough to slightly restrict your now braced abdominals. However, I would recommend that you still practice using the belt with light weight before going after your 1 rep max..
Once properly worn the added benefit of a weightlifting belt is that as your back muscles apply force to position and support your spine the weightlifting belt will function to add support by increasing your abdominal pressure in the front. It should feel like you are trying to rip the belt in half by flexing your internal belt..
With the extra support from the belt you will have a more rigid torso which will allow you put more effort into pushing through your hips during deadlifts and squats. The new added strength to your torso will also give you a more stable foundation for overhead lifts as well..
Now that you know how to properly wear and activate a weightlifting belt I would like to make it clear that it should not be used all the time. You do not want to become dependent on the belt. I would recommend only using it when lifting weight close to or when performing your 1 rep max on your compound lifts..
Lastly, whether using just your internal belt or when wearing a weightlifting belt you always first take in a deep breath, perform the movement (push or pull) while holding your breath and only exhale after completing the movement..
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When Should You Wear A Lifting Belt?

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Greg Nuckols Article: http://strengtheory.com/the-belt-bible/.
In this video I explain why a lifting belt helps. I go on to suggest when to wear a lifting belt based on the layout of your training program..
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Video taken from the channel: Alan Thrall

How To: Use a Lifting Belt

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Differences in lifting belts, choosing the correct lifting belt, purpose of a lifting belt, how to wear a lifting belt

Video taken from the channel: Alan Thrall

Weightlifting Belts | Weak Abs (UH-OH!!)

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Build your own natural “weight belt” and get ripped http://athleanx.com/x/built-belt.
If you rely too heavily on using a weightlifting belt in your training you could be causing a major weakening of the most important core muscle you have; the transverse abdominis. In this video, I show you two reasons why you should try to not use a weight belt in your workouts if you are trying to get your strongest abs and most aesthetically pleasing..
The first thing to realize is that there are several different types of weight belts. There are velcro belts, powerlifting belts and bodybuilding belts (the latter two which are generally made out of leather). The belt, if worn, should never be cinched too tight on the waist as this will prevent you from being able to push into it using the increased intra abdominal pressure that you should be doing to benefit from the belt..
That said, I highly discourage the use of the belt unless there are extenuating circumstances. One of these is if you have a history of back pain or past surgeries. For instance, if you have had a lumber fusion, discectomy, etc and have been laid up from your training for awhile, you may want or need to wear a belt to help you ease your way back into your workouts. That said, you must concurrently work on developing the strength of your core while weaning from the belt..
On the other end of the spectrum, if you are a competitive power lift you might also benefit from wearing a belt. There is no denying the fact that the belt will help you to increase your strength, albeit it small, on your big lifts by providing a stable surface from which your core can push off and leverage against. When the difference between first and third place could be a matter of just pounds, you can see how this could hold a potentially huge benefit for competitive powerlifters..
That said, in almost all other instances you would benefit from dropping the weight just slightly to allow you to lift a weight that you can handle while still being heavy and challenging. The reason for this is that when wearing the weightlifting belt you are actually teaching your abs to distend instead of cinch down during contraction. This creates a rather ugly distended belly that you will likely not be happy about and is easily preventable with an attention to contracting the transverse abdominis during your ab exercises..
The second issue is that over time, your body learns to rely on the external crutch rather than by stimulating your own internal weight belt to do its job. This will cause weakening from disuse. That is something you don’t want to happen especially when you realize that you will not be able to count on your weight belt to provide spinal stability at all times. At some point you will have to take it off..
It is reasons like this that make it obvious to see that in order to get a strong core you have to train for a strong core. You cannot simply wear something to provide your body with a short term fix to a long term weakness. If you want to plug all weaknesses you may have in your body and develop a strong, ripped physique from head to toe, go to http://athleanx.com and get the ATHLEAN-X Training System..
For more videos on how to build a strong core and the best ways to flatten your belly without wearing a tight weight belt, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

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Should you wear a lifting belt? (weightlifting belt guide)

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hey guys in this video we answer the questions should you wear a lifting belt? We also talk about when you should wear a lifting belt, and the misconceptions of the lifting belt. this is a pretty basic weightlifting belt guide..
Here are some belts people in the gym enjoy:
Pioneer lifting belt: https://generalleathercraft.com/product-category/pioneer/weightlifting-belts/.
Rogue belt: https://www.roguefitness.com/catalogsearch/result?q=belts.
SBD: https://www.sbd-usa.com/product/sbd-belt/.
Inzer belt: https://www.inzernet.com/search_results_belts.asp?txtsearchParamTxt=&txtsearchParamCat=8&txtsearchParamType=ALL&txtsearchParamMan=ALL&txtsearchParamVen=ALL&txtFromSearch=fromSearch&iLevel=1.
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With beginners, weight belts circumvent their learning of how to “squeeze” their abs tightly and in the right ways during a heavy lift. The belt just takes over. This issue, however, is pretty easy to get around if you have a good coach or you are paying attention. You should never use a belt in place of proper core work, stabilization, and technical learning. But that should be obvious.

2. Belts Make Your Lower Back.The main purpose of a weight-lifting belt is to increase intra-abdominal pressure, which provides support for your lower back on exercises such as deadlifts, squats, bent-over rows, and overhead lifts. For most guys, it’s a good idea to wear one but only for maximum-weight lifts.

Only guys with back problems can use them more liberally.A weightlifting belt should be used judiciously and only when you really need one, and you only really need one whenever there’s a heavy load on your spine. The only exercises where you experience this kind of load are barbell lifts like squats, deadlifts, strict presses, and.Basically, weight lifting belts are thick belts, often made out of leather, that can be used to assist with certain core-intensive exercises like squats and deadlifts. There are many reasons for wearing a weight lifting belt, but obviously the biggest drive for its advocates is that it allows them to lift more weight.

Wearing a lifting belt ALL The Time is a mistake. You should only use it when you really need it. Over using things like belts, wraps, and straps will actually make you weaker and increase your risk of injury, rather than protecting you. There is a RIGHTand a WRONGtime to use a belt and that’s what’s covered in the video below.

Walk into any health club and you’ll likely see some ‘fitness’ guy walking around the weight room wearing a cushy weight lifting belt on his abdomen. Weightlifting belts are nothing new in the fitness world, but what most people don’t realize is they are completely unnecessary for healthy individuals. In my experience, unless you are a competitive powerlifter you probably don’t need one.

Second, research suggests that while wearing a weight belt can increase lower back stability when lifting, repeated use can decrease the engagement of your core muscles.Second, a belt will definitely aid in lifting performance. In my opinion, a weight belt is only necessary during near the max attempts on compound lifts, definitely not when you’re on a bicycle.

You shouldn’t wear a belt with loads that you can easily support—below.A weightlifting belt can be used as a tool to increase intra-abdominal pressure and to aid a lifter in stabilizing the spine during lifts (1). Much like a lifter bracing correctly, a lifting belt.Medical Warning: Not everybody should wear a belt, If you have high blood pressure or a heart condition, wearing a belt is not recommended as a correctly used belt will spike blood pressure more than if you are lifting without a weight lifting or Powerlifting belt.

How to Use Your Belt. 1. Belt Placement. Belt placement is mostly about comfort, some lifters will angle the belt depending on.Lifting belts can actually help you increase the use of the abs and lower-back muscles.

Research has shown that wearing a belt while lifting either has little effect on the use of the erector spinae muscles or actually increases their use by up to 25 percent.If your goal is to maximize the amount of weight that you can lift, then yes you should wear a belt. However, the belt is to help reinforce your core and is not a replacement for a proper brace. When approaching heavier weights, place a belt around your waist/lumbar spine while ensuring you are breathing and bracing properly, and then perform.A weightlifting belt has two main purposes.

It reduces stress on the lower back while the person is lifting in an upright position, and it prevents back hyperextension during overhead lifts. A belt reduces low back stress by compressing the contents of the abdominal cavity.And while a weight lifting belt shouldn’t be used at all times, it can be incredibly useful knowing when to grab one and what exercises most likely.According to the National Strength and Conditioning Association, the best reason to use a weightlifting belt is to increase intra-abdominal pressure, or pressure in your abdomen, during heavy or strenuous weight lifting.

This pressure creates a rigid core, stabilizing your spine and helping increase your maximum power.

List of related literature:

Though you don’t have to use one, you’ll probably find that a belt helps your confidence when you use maximum weights on these lifts.
from Men’s Health The Book of Muscle: The World’s Most Authoritative Guide to Building Your Body by Lou Schuler, Ian King, Editors of Men’s Health Magazi Potter/Ten Speed/Harmony/Rodale, 2003
The use of a weight belt in these situations may reduce the risk of injuries to the low back— but only when combined with correct exercise technique and proper spotting.
from Developing Endurance by NSCA -National Strength & Conditioning Association, Ben Reuter Human Kinetics, Incorporated, 2012
A weight belt can help to maintain technique, reduce the risk of injury and so improve performance.
from Sport and Exercise Science: An Introduction by Murray Griffin, Philip Watkins, Naomi Wilkinson Taylor & Francis, 2014
A review of the literature related to lifting belts offers no clear answer as to the benefits of belt use.
from The Occupational Ergonomics Handbook by Waldemar Karwowski, William S. Marras Taylor & Francis, 1998
So I recommend you use a belt only when you feel you really need one, for very heavy lifts,
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis by Arnold Schwarzenegger, Bill Dobbins Simon & Schuster, 2012
Training tip: Use a weight belt, not a weight vest, so that the weight added is near your center of mass—this way the added weight is least likely to mess with your climbing technique.
from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability by Eric Horst Falcon Guides, 2016
A weight belt is recommended for ground-based, structural exercises that load the trunk and place stress on the lower back (e.g., back and front squat, standing shoulder press, deadlift) and involve lifting maximal or near-maximal loads.
from NSCA’s Essentials of Personal Training by NSCA -National Strength & Conditioning Association Human Kinetics, Incorporated, 2011
Studies have shown that proper use of a belt can increase the amount of weight used for certain exercises (Figure 20-32).
from Kinesiology E-Book: The Skeletal System and Muscle Function by Joseph E. Muscolino Elsevier Health Sciences, 2014
A drawback to weight belt use is that wearing a belt too often reduces opportunities for the abdominal muscles to be trained.
from Essentials of Strength Training and Conditioning by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.) Human Kinetics, 2008
Some people choose to use a lumbar belt (like the ones used in weightlifting) to add some extra weight.
from Stretching Exercises Encyclopedia by Isabel Arechabala, Oscar Morán Esquerdo Meyer & Meyer Sport, 2016

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

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49 comments

Chillflame 2020-07-31 - 03:14

“tightness”, “thickness”, “breaking it in”…you’re either talking about a belt or a girl.

Moginn 2020-07-31 - 10:15

Awesome video about using what kind of belt and how to use. Use of belt is another essential part that lots of people don’t really give too much importance. Thanks for the demo bro.

Monrad 2020-07-31 - 13:55

Wait. what about hypertrophy lifts? Cant keep constant tension and hold air can you? I cant anyway. My lungs arent that great. Always so out of breath after squats.

Bazragore 2020-07-31 - 16:54

Yo Brandon, inzer changed their medium size from 30-33 to 33-35, I’m a 31 or 32 in pants. should I get a small or medium? (Their small is now 28-32)

Mori 2020-07-31 - 19:57

My goal is to be as strong as I can as naturally as I can, no roids, no belt and no straps, I should get atleast 500-600 deadlift. Let’s go!!!!

Hura 2020-08-01 - 02:26

I hurt my back while doing heavy hammer dumbell curl. Should I still wear can belt?

Wrathwalker 2020-08-01 - 13:12

I powerlidr without a belt, everyone is always telling me to be careful bcz I don’t have a belt on. But I have no problems doing heavy compound lifting

Gasida 2020-08-01 - 15:54

Quick question coach. All the years I’ve been lifting I’ve never done speed work. One thing I’ve never been clear on is when they say to use 40 to 50% is that including chain weight if u use chains or is that bar weight not including the weight of the chains? Great video as usual brother. Thanks coach

Nanrad 2020-08-02 - 02:26

Disliked the video… he didn’t even mention to always wear a belt when doing curls.

Whitegrove 2020-08-02 - 03:46

I want to buy a belt because I get lower back pain the next day when I go heavy.

Kazisida 2020-08-02 - 14:10

I seen guys doing dumbell curls while wearing a belt. I don’t think people ACTUALLY know what its for, just that if you are “lifting” heavier you need one. Pretty funny though.

Dushura 2020-08-03 - 02:35

Always enjoy the fact that when I have a question your videos always have clear answers and explanations.

Beardin 2020-08-03 - 09:11

WRONG!
BELT SHOULD NOT BE THAT TIGHT, AND THE BELT IS TO SUPPORT YOUR BACK AND KEEP IT STRAIGHT NOT FOR YOUR CORE!

Ballalas 2020-08-03 - 16:46

Brandon, your a tall guy. I’m 6’5, long torso and legs, and I have inzer 10mm forever belt, single prong. Extremely uncomfortable when squating and deadlifting. Digs into ribs and hip when tight. I’ve tried sitting belt high and low with no luck. Would a tapered inzer belt be better and allow me to to go tight without discomfort?

Oghmafym 2020-08-03 - 21:44

I’m a 38 waist size but I’m planning on losing weight so should I get the 36 size belt?

Zoloran 2020-08-04 - 05:40

During my side twisting I got inquiry. It’s not that serious but I feel uneasy in by left waist. What should I do? Should I continue exercise. It’s already 3 days ago

Monaya 2020-08-04 - 12:07

Do you think that the intro abdominal pressure that you use for heavy lifts increases risk of hernia?

Gaviril 2020-08-04 - 16:43

I started with a 310 pound deadlift on my first try, although not much but still felt happy.

Bat 2020-08-05 - 03:33

I was like “damn this dudes knees sound like mine, maybe that’s actually normal”…. then I realized he was a fellow Grunt… whatever, who needs knees.

Tugar 2020-08-05 - 05:44

I feel i lifted a lil differently with and without a belt, also positioning is key, depends upon hip size, i have very small waist (gods gift) so i fine puttin my belt higher helps more in my deadlifts, squats i like at lower level and OHP same as Deads, great video Joey, hope the classic goes well

Bulace 2020-08-05 - 08:16

Just order my pioneer belt a few days ago! Going to do a review for it on my channel

Alsara 2020-08-05 - 23:28

Sorry.. Bad advice that’s way to tight! Need to be able to get 2 fingers between belt and abdomin, can’t brace properly if it’s that tight

Shakakus 2020-08-06 - 06:17

This is actually a really good video, I’m new to lifting and making good progress and i always saw the experienced guys wearing belts and i had no idea what they do.

Lightskin 2020-08-06 - 08:09

What are your thoughts on using a weight belt for big deadlifts?

Bealanim 2020-08-06 - 18:55

Oh, these are for lifting! I’ve been looking all over for pants with belt loops big enough for these belts.

Beadora 2020-08-06 - 23:05

After watching a gazillion vids on belt use… This was THE best YouTube till date.

Mikree 2020-08-07 - 00:14

I’d feel ridiculous wearing a belt as a woman for the weight I lift. I don’t lift heavy, I lift around 65kg so no one’s impressed but i’m only 50kg. I’m getting closer and closer to lift one and a half my weight and I considered a belt for safety. I’m just anxious i’d look like a wannabe.

Kelewyn 2020-08-07 - 12:18

I’m going to buy an inzer belt but the only problem is my waist/ naval is 29 inches and their sizes are small:28-32 and medium: 33-35. My problem is I think i should get a medium because I’m between a beginner and intermediate lifter so I’ll be getting bigger. What’s your opinion? Love the vids man!

Nirgas 2020-08-07 - 16:28

Now that you’re onto Starting Strength what’s your view on breathing with the belt. I believe Mark states that you SHOULD NOT extend the belly. Rather, tighten the belt so you can contract the abs and they still push against the belt. Have I got this right?

Garad 2020-08-07 - 20:27

If I want a belt for heavy rows and for general heavy exercises other than squating and ohp should i get the thinner ones that are wider in the back or these are just crap. I have worn one and seemed fine.

Shaktibar 2020-08-08 - 07:33

Two things Scott….how an overweight guy can use a belt? Love handles really get on the way! And two…does belts help avoid hernias (abs or back hernias)?

Fekazahn 2020-08-08 - 16:49

i wear belt 4 curls cus i do 2 much weight thinking i m tougher but i end up swinging my arms and hurting my back sooooo ya,,, belt is good…

Mar 2020-08-08 - 19:51

So, why even go with a 10 mm at all if the 6 mm works as well?

Yggkus 2020-08-09 - 00:06

My gym has only those body builder belts. Are theye better than no belt at all?

Marilanim 2020-08-09 - 05:11

That awkward moment when you see an unwatched Youtube video…

How is this possible? Did I actually.. do something in real life that made me miss an upload?

Voodoolmaran 2020-08-09 - 12:00

Jeff, Ily. Not only did I learn if I should use a belt, but I also learned how to flatten the lower abs area that hangs out. I thought using a belt would help idk why. You get straight to the point no contradictory ifs. You know your stuff. Thank you.

Shaktinris 2020-08-10 - 00:04

This isn’t true I’m not saying Jeff isn’t a good physical therapist but it’s actually been proven that if anything a belt is actually better for your abs courtesy of Lance Norton, using a belt is fine but that doesn’t mean you should use it on all of her sets, I would only use it on your heavy sets

Shakaramar 2020-08-10 - 04:41

I’m getting a lever belt. So I’ll be testing of both worlds, I’d say the prong is best if you want to share it with people, but the lever is more fit for you. So both is pure

Kulalore 2020-08-10 - 15:27

Just bought my belt and I appreciate him posting a video like this, buuuutttt he kinda looks like he’s gonna pass out lol

Blacksinger 2020-08-10 - 22:54

Been wondering about this since I started my new program. My back seems to be taking hard hits even on days when its not really back-centric. I thought maybe the old belt would help stabilize it a bit. This answered a lot of questions.

Hellbeard 2020-08-11 - 05:00

Im over 30″ should i buy small or medium? Or buy medium and digg some hole if its not fit to me

Gojora 2020-08-11 - 09:48

So can I still use the belt, and just workout my abs more?��

Sharpray 2020-08-11 - 12:43

I do the opposite with my belt on I contract and it reminds me to pull belly in and squeeze abs

Kalkis 2020-08-11 - 22:29

As a powerlifter I do my first main exercises belted (not for warmup sets, all the rest beltless and I add in core work (weighted planks, dragon flags, rollouts, reverse hypers)

Yggndis 2020-08-12 - 06:59

I was doing standing dumbell shoulder presses and some guy randomly said I should get a belt for that. I’m like uuh okay. I simply flex my abs on each press. That seems to support my back very well.

Yozshugul 2020-08-12 - 10:17

Hey Brandon, how much of a difference is there between using one of the regular harbinger belts provided at some commercial gyms and the 10mm forever lever inzer belt? I’m expecting my inzer belt to arrive soon and am curious as to whether or not I’ll be able to squat a little more(maybe 5-10lbs more on working sets) now that I’m upgrading to a real belt. Thanks and love the videos!

Kiriron 2020-08-12 - 19:15

I’m 140 pounds just started doing heavy Dead lifts well heavy for me my goal was 315 and I’m now past 315 and can do 335 comfortable without a belt. today some guy at the gym seen me deadlift 335 and was like “man that’s a lot of weight you need a belr so you won’t get hurt.” I would rather not get one but that guy made me start thinking about it and lead me to this video. any tips if I should or is it ok to not use one?

Galar 2020-08-13 - 02:16

I’m not rich so I wear my trousers belt, still does the same thing

Marg 2020-08-13 - 05:53

I’m not that heavy 170. I don’t put a belt on till I go over 300 squats same with dead lifts.

If You Work With fat loss Belt for Lifting

Lifting Belt 101

HOW TO USE A BELT WITH LARRYWHEELS

Should I Wear A Weightlifting Belt? Are You Using It Wrong? (Internal Belt)

When Should You Wear A Lifting Belt?

How To: Use a Lifting Belt

Weightlifting Belts | Weak Abs (UH-OH!!)

Should you wear a lifting belt? (weightlifting belt guide)

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