A weight training belt is one of those fitness equipments which has its share of supporters and detractors. In this post, strength coach and fitness trainer Arnav Sarkar tells us how the weight training belt works and whether or not you need one.
How does a weight training belt work?
To put it in a simple sentence I would have to say that it provides support to your core area and thus, helps you lift more. Here is how it works and helps one to lift more:
One important thing that must be kept in mind though is that for the belt to be effective, it is essential that you wear it tightly. Many novice lifters wear a belt too loose, which honestly makes it worthless.
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Disadvantages of a weight training belt
So far it does sound like a great lifting tool, which seems a must for all lifters. However, there are some very strong reasons as to why a belt can cause problems. Here they are:
Due to the support that is provided by the belt during lifting, your own core muscles, as a result, fail to strengthen, and with prolonged use of a belt they may actually become weaker since they are not trained sufficiently.
The intra abdominal pressure caused by the belt can cause one's blood pressure to increase. This may be of concern, especially to those who suffer from hypertension. It is thus, necessary to loosen the belt between sets so that your blood pressure does not stay elevated throughout.
Here are some recommendations that you should keep in mind when using a belt:
Use it only for the last 1-2 heavy sets of an exercise, instead of wearing it all throughout the workout.
Avoid using it for light and medium intensity sets where you do 6 or more reps. Avoid using it unless you are going for heavy 1-3 rep max.
Use it only for major compound lifts like squats, deadlifts, military presses, etc., where you are standing and are handling a lot of weight. Never use a belt for isolation exercises like curls, pressdowns, crunches, etc.
Wear it tightly so that you can feel it pressing into your abdomen.
Loosen the belt between sets to allow your blood pressure to normalise.
Some parts of this article have been reproduced with permission from sarkartraining.net
Image source: Getty Images
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