Should I use a "weight belt" while squatting?

[Jakoozie]

Hi! I'm quite new to this program, and I'm currently doing 90 kg squats. This exercise is really working your back, and as the weight gets heavier I sometimes feel as if I should use one of those stabilizing belts, to avoid injury.

BUT, will this be detrimental for mye progress? I mean, will my back get the workout it should with the belt as well?


Also, is it OK to use it with other exercises? Both my Deadlift, benchpress and overhead press could benefit from it, though it's probably not strictly necessary yet ...

[l1n3n01z]

Hi, you are squatting 90 kg when new to the program. Are you certain that your form is good? How much did you deload when you started on this program? Did you use to do such low squats before?

If you're coming over from machines, then your core muscles might not be up to lifting this weight, even if the legs are.

Anyway, on the belt
http://stronglifts.com/weight-lifting-b ... t-to-wear/

* If you never injured your back, wearing a belt adds no safety.
* If you injure yourself while wearing a belt, the injury is more severe.
* To get the most out of weight belts, you must lift with bad technique.
* If you want to lift a few more pounds, wear a weight belt.

[ricepower]

Make sure you understand the purpose of a belt, it is pretty useless if you do not know how to use one.


Do you currently use the valsalva maneuver & push out abs during a squat? A belt aids in this process by helping maintain abdominal pressure and giving you something to push against.


If you feel you need a belt to progress safely then fair enough, but try to only use it when you really need it. When going for PR's etc.

[Jakoozie]

I'm not that new to the program, I have been doing it for ... I guess it's almost 2 months now.

I've been following the program, increasing with 2.5 kgs every workout. I do "normal" squats, as depicted in Mehdi's youtube videos. I don't know what they're called or anything.

The reason I wonder if I should wear a belt is simply because it seems safer. I haven't had any injuries or anything yet, but I can feel that my back is really working. In theory, when the weight gets even heavier, I'm kinda afraid my back will "round", causing perhaps injuries etc.

So my question I guess is, do these belts make it easier for my back in the sense that my backmuscles don't get the strain they should have?

[LiftingNerd]

So my question I guess is, do these belts make it easier for my back in the sense that my backmuscles don't get the strain they should have?

No. This way of thinking will only give you a false sense of securtiy. You still have 90kg on your back regardless of belt.

[holvoetn]

Also, is it OK to use it with other exercises? Both my Deadlift, benchpress and overhead press could benefit from it, though it's probably not strictly necessary yet ...

And 'no' here too.

You squat 90kg ? For what BW ?
Unless you are approaching like 2xBW, don't even consider it. And even then ...

My € 0.02 anyhow...
(about $ 0.03 )

[ricepower]

Another thing, you say you are 'new' to the programme, so you should definetely not be relying on a belt this early. You need to learn to squat 'raw' before you start looking for assistance.

Squats are supposed to be difficult but if you are finding it too challenging (especially on your back) it is probably exposing either a flaw in technique or possibly a too rapid rise through the weights.

[MaritimeMass]

I believe it is totally unnecessary under 315, then the rule of thumb is usually +80% of your max

[sean]

but try to only use it when you really need it. When going for PR's etc.

Unless you are approaching like 2xBW, don't even consider it. And even then ...

I believe it is totally unnecessary under 315, then the rule of thumb is usually +80% of your max

I really hate to see this kind of advice getting thrown around. PR's, 2xBW, 315lbs, 80%max? Where are you guys getting this shit from? A decision to wear a belt shouldn't be made based on "Well, I'm squatting X lbs so it's time for a belt," it should be made for a whole variety of other reasons which have been beaten to death elsewhere.

To answer the OP's question, a belt will not make your back work less during the lift, and you won't lose any strength from wearing it. What it will do is make your back feel tighter and more secure. If your squat technique is solid, I suggest you try one.

[Krump]

And when you try it, try it on easy sets. Don't try it the first time you go for a PR. It is best to get familiar with it in case you want to use it for big lifts.

[kali]

some weeks ago i was doing squats, and on my last rep after having upped the poundage, my knee went slightly inwards and i leaned too forward, luckily nothing happened, but clearly it didn't look good. i have since improved my form (work in progress, though) and spent time reviewing instructional videos and perusing this forum, reading former threads, to figure out what went wrong, why, and how to fix it.

anyway, this older guy came up to me after i nearly fell forward, wearing a belt (he wears one for everything) and says: "you really need to wear a belt".
now, he wasn't a powerlifter or anything, he did mostly machines and the bench was the only free weight exercise i ever saw him do. anyway, i told him that there are different opinions on this matter among the top lifters, (as i wasn't going to cave in to this assertion). but then, i lost all my "oomph" to continue the squatting, like he broke my spirit with doubts, so i completed all the other exersices that day, having only done 3 sets of squats.

i rushed home, and read and re-read and re-re- read the blog archive on SL on this matter (posted above a few posts back) and renewed my motivation and understanding of both the belt issue, and my form issue. next session i attacked the squats with a vengeance and did really well, too, proper form as well as fighting spirit.

i personally believe in and resonate with the advice given on the SL archive post, that a belt is both unneeded, and potentially worse. i believe that proper form, and strong abs, are all the "belt" i should be needing. i mean, the belt simply takes away from the real "belt" (abs and back alignment) that i should be developing. powerlifters use them for the most part to simply increase what they can lift.

now imagine if i took that guy's advice and wore a belt rest of my life: i would have developed a fear mentality, bolstered by a security blanket.

[Eivind]

http://startingstrength.com/resources/f ... hp?t=13539

I found this post to be rather interesting, as I've had similar experiences using a belt with deadlifts myself! Definently worth a read, imo!

[kali]

eivind, i loved this article. opened me up here. still need to think about it, but still...
now, he says belts help strengthen the abs (this could be subjective, hard to say with these things), and they increase muscle size in the legs too, by allowing one to lift more, sooner.
otherwise, its not that not having a belt is less safe, i take it.

as I've had similar experiences using a belt with deadlifts myself!

please share your experiences! your abs grew? legs grew faster?

[holvoetn]

I really hate to see this kind of advice getting thrown around. PR's, 2xBW, 315lbs, 80%max? Where are you guys getting this shit from? A decision to wear a belt shouldn't be made based on "Well, I'm squatting X lbs so it's time for a belt," it should be made for a whole variety of other reasons which have been beaten to death elsewhere.

Sean, I understand your reaction.
I got this 'shit' from my own believe that I want to do my squats without any gear. Just like I do deads without any gear (chalk is the exception).
Me and nothing to assist me.

I totally agree someone competing decides to use a belt, but most of us are not competing.

Now, I must admit reading that article provided by Eivind was a very interesting read.
Though shooting up from a 325 max to 355 with belt is not that spectacular in my eyes. I can almost do that beltless
Maybe in future I will consider it as well, but not now.

Therefor I keep recommending not to use it as long as there is still possibility to progress without. But that's my view (and I think I made that clear in my reply as well).

[Eivind]

I don't know if my growth would've been too different without a belt, but my squat and deadlift went up insanely high compared to going beltless.

Deadlift went from doing 110kg while putting an extreme amount of effort into the lift to pulling 120kg with less effort, could've probably gone higher if it wasn't for my bad gripping strength!
Squat went from doing 90kg to 95kg(used a belt for the 1st time on squats recently), and it was amazing how better it felt with the belt! I don't think squatting ever felt as good as it did with a belt.
The effect of the belt is enormous. Your upper body will be more stable, and your legs will be able to give 100%. Especially for the deadlift, as I never felt like I was pushing it until I belted up. It really helped keeping my upper body stable on the squat as well(recently started using it on this one).

And in addition to that, I really do feel my abs working while wearing a belt, and I don't feel like my ab strength has gone down at all. Rather, it's gone up. While warming up, my body feels more stable, and I never feel like my upper body will give out before my legs.