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But do they have a purposebesides making you look like a hard-core Olympic lifter?
Dmitry Vereshchagin/Adobe Stock
And, maybe more importantly, should you be wearing one too?
Lifting beltsdoserve a purpose.
What does a lifting belt do?
All of these muscles engage to help support your spine and complete a movement.
Engaging your core, or core bracing, involves breath too.
(This technique is called the Valsalva maneuver, and theres been much internet and scientificdebateover its safety.
Instead, you should inhale and exhale as you normally would.)
So, where does a weight belt come in with all of this?
In theory, these belts simply give you extra support, by providing more compression force to your core.
This force helps increase the pressure you have within your core and create more stiffness, says DeMattos.
Without adequate core stability during these types of movement, your lower back may be at risk of injury.
This brings us to an important point.
Weight lifting belts dont take the place of strong core muscles.
You shouldnt rely on weight belts to do the bracing for you.
you should probably engage, activate, and brace your core when youre lifting with a belt.
Do lifting belts work?
The research into the efficacy of weight belts is mixed and surprisingly limited, says Holland.
We need more (current!)
But here are a few examples of what the science says so far.
The study found belts were not associated with any reduction in risk of back injuries or low back pain.
In other words, wearing the back belts made no difference when it came to protecting against injury.
The scientists concluded there was a general lack of evidence for any benefits for weight belts on the job.
This suggests that the lifting belts and straps provided a greater sense of support, which improved lifting performance.
But not all studies have been positive, or even neutral.
Of course, simply reporting an injury doesnt mean that weight lifting belts necessarily caused that issue.
When is a lifting belt helpful?
Consider a couple things: the exercises youre doing and the amount of weight youre lifting.
Weight lifting belts are generally indicated for heavy compound movements, such as Olympic lifts, says Holland.
This includes barbell-based exercises likedeadlifts,squats, and clean and jerks.
In these cases, the extra core stability afforded by the belt may be helpful.
Should you use a lifting belt?
Its a personal decision.
To determine whether a belt is right for you, first think about your goals, says DeMattos.
An average gymgoer wouldnt benefit from one, she says.
While the belts do boost core stability, they arent a replacement for learning how to brace properly.
In fact, they can provide a false sense of security if you arent intentional about firing your core.
Thats why using a weight lifting belt can indeed become a crutch, says Holland.
Bottom line: check that you have your form down and core muscles firing before trying a weight belt.
What should you look for in lifting belts?
There are two main types of lifting belts: thicker, stiffer ones and more flexible ones.
Keep in mind that flexible nylon belts may fray faster and not last as long as a leather belt.
Someone whos taller and has a longer torso, on the other hand, might consider a four-inch belt.
Weight lifting belts vary in price, though they generally fall between $60 to $150.
(Leather belts are usually more costly than their Velcro counterparts.)
DeMattos recommends rolling it up when storing it to help loosen it up.
This can make it more pliable, though itll still retain the stiffness it needs for your heavy lifting.
As you use it, itll get more and more broken in, she says.
But its something thats supposed to last you forever, kind of like a leather jacket.
And if you try one, then decide its not for you?
Thats perfectly fine too.
