The Belt Thread

[TheeFaulted]

In light of the recent belt thread, I thought we could make a master thread going over all the uses for a belt, belt selection and options, and where to purchase belts. Then maybe we could link this in the FAQ thread, for future inquiries. If anyone has any input or sees any glaring omissions just let me know and I'll add it.


What is a lifting belt?
Many people see a lifting belt as some sort of protection for their lower back. In reality, a lifting belt works more like a slight performance enhancer than a safeguard. All lifters should develop a strong midsection, as no belt will make up for a weakness in your midsection that does not allow you to perform heavy squats, deadlifts, etc with proper form.

The purpose of a lifting belt is not to support your lower back, but rather to increase intra-abdominal pressure. (A belt may increase IAP upto to 40 %http://www.ncbi.nlm.nih.gov/pubmed/2304406) This is the chief problem with those flimsy gym belts that are skinny up front and wide in the back. A good belt should be about 4 inches tall, sturdy and wide around the whole circumference of the trunk to push against with the abdominals and obliques to create this intra-abdominal pressure usually using the Valsalva maneuver. This means taking a big gulp of air into your midsection, the forcefully appling that air against a closed throat. The pressure should then push your abdominals into the belt and arch your back. http://en.wikipedia.org/wiki/Valsalva_maneuver


What do I look for in a lifting belt?
The basic powerlifting belt is typically either 10 or 13mm. A 13mm belt is thicker and tougher, but a 10mm belt is slightly easier to break in. Both belts will need to be broken in though. (We'll discuss this later).

The two main closures on belts are prongs and levers. The prong can be single or double, though there doesn't seem to be much reason to use a double prong belt.

Originally posted by Jim Wendler
Also, always get a single prong belt as there's no need to have two prongs; it's just one more thing to fuss with. And it makes no difference in the strength of the belt. Lots of huge, strong men have lifted massive weights with a single prong belt.

The other major fastener is the lever. The lever belt uses a metal lever to tighten down the belt in one quick action. A lever belt can be quicker to crank on and off, and can be set to the perfect tension every time. A lever belt needs to be adjusted with a screwdriver, so it may be a hassle if your weight fluctuates often, or if you regularly switch between different gear (squat suits, briefs, etc)


Two other options in belts are the ratchet and Velcro closure. The ratchet belt uses a closure much like a ratchet strap. Inzer sells one of these belts. Spud sells some Velcro belts, that are usually bench or deadlift specialty belts. Deadlift belts offer a thinner design making it easier for some to bend over and reach the bar. Bench belts are usually thinner and preferred by shirted benchers to keep their shirt in place.

In regard to what type/size of belt, again from Starting Strength:

Originally posted by Mark Rippetoe
A properly designed belt is four inches wide, all the way around. Many millions of cheap, junky belts have been produced with two-inch buckles and fronts, and either four or six inch backs. These were designed by someone that did not understand how a belt works. For it to function correctly it must act against the abs, not the back, and there is no reason for it to be wider in the back than in the front Four inches is about the widest belt that most people can get between ribs and hips. If you're shorter, you may need to find a three-inch belt. Thickness is important in that a very thick, laminated suede belt feels very good under a big weight Its almost complete lack of stretch makes for a comfortable ride. Such belts are expensive though, and any good single-ply 4 inch leather belt with a good buckle will work. Even a well-made Velcro belt will work.

When to use a belt?

Originally Posted by Tosa
There's no "right answer" for when to use a belt, except that at a minimum, you should be able to consistently squat moderately heavy weights (for you) with good technique before complicating things by adding a belt. In other words, address any severe technical issues you have before adding a belt into the mix.
You'll see various extremes with belt use - Andy Bolton will belt up, and have the people he trains belt up starting at 40%. Konstantinov will lift near max weights beltless. You couldn't seriously say that either of these people are doing it wrong.
It's also worth pointing out that, unlike many people seem to think, using a belt allows you to train "the core" harder, since there's something for those muscles to contract against. However, the muscle recruitment is somewhat different than squatting beltless, so the amount of carryover between beltless and belted squats will vary. So it's not like you're missing out on anything by being a bit liberal with belt use.
The most crucial things to keep in mind is (1) is how much you lift beltless going up along with your belted lifts? If so, don't worry about it. (2) When in doubt, wear a belt. There's no special prize for not using a belt, but there's plenty of pain killers and rehab if you get hurt.

Here is what Rippetoe says about wearing a belt in Starting Strength:

Originally posted by Mark Rippetoe
Your belt should be used judiciously, possibly restricted to the last warm-up and work sets, if then. You may not need a belt at all for much of the early part of your training career, and if your abs are strong and your back is uninjured, you may prefer to never use one. This is a judgement call, but it is probably prudent to err on the side of safety if there is any question at all about it A belt will not prevent your trunk from getting and staying strong. There is plenty of work for the trunk muscles even if a belt is worn on heavy sets; it's not as if your trunk muscles just go to sleep when you put on your belt. A belt does in fact help you lift more weight safely than you would without one, since a tight back feels better when squatting and that tightness allows you to develop more force against the bar.

Where can I purchase a belt?
https://www.elitefts.com/shop/power-lifting/powerlifitng-belts.html
http://www.inzernet.com/search_resu...aramVen=ALL&txtFromSearch=fromSearch&iLevel=1
http://www.bobsbelts.com/
http://www.bestbelts.net/
http://www.cardillousa.com/cardillo-weight-belts/



How can I break in my belt?

Originally posted by Dave Tate
There are many ways to break a belt in, but the first and best way is to wear it for every session and every movement until it breaks in. Your body heat, movement and sweat will help break it in. If it's double-prong, then only use one prong until the belt become more flexible. Yes, it won't tuck well because one prong won't be in, but you'll be able to get in and out of it much easier. Just change what prong you use each time you adjust the belt.

You should also roll it up as tight as you can in each direction. You can do this while sitting at home, between sets, etc. You'll need to do this a lot.

Here are some other tips that have worked for me in the past, but will negate any warranty from any manufacture.
There are a few leather softeners out there for shoes, but I have yet to find one that really works.
Roll it up and make sure the prongs are inside the roll and facing away from the belt. Shove it under you tire (car or truck) and slowly drive over it. I'll let it sit on the roll for awhile and come back later and roll the other direction and do the same.
Roll it up and put in the dishwasher for a full cycle with no soap. I was not sure on this one, as it has a real good chance of screwing the belt up, but it worked very well. I did this to mine once in each direction.

http://articles.elitefts.com/training-articles/powerlifting-articles/virgin-belt-users/

 

[DrBdan]

Here's some stuff from the S&P FAQ. I'll replace that section with a link to this thread:

Here is what Rippetoe says about wearing a belt in Starting Strength:

Your belt should be used judiciously, possibly restricted to the last warm-up and work sets, if then. You may not need a belt at all for much of the early part of your training career, and if your abs are strong and your back is uninjured, you may prefer to never use one. This is a judgement call, but it is probably prudent to err on the side of safety if there is any question at all about it A belt will not prevent your trunk from getting and staying strong. There is plenty of work for the trunk muscles even if a belt is worn on heavy sets; it's not as if your trunk muscles just go to sleep when you put on your belt. A belt does in fact help you lift more weight safely than you would without one, since a tight back feels better when squatting and that tightness allows you to develop more force against the bar.

In regard to what type/size of belt, again from Starting Strength:

A properly designed belt is four inches wide, all the way around. Many millions of cheap, junky belts have been produced with two-inch buckles and fronts, and either four or six inch backs. These were designed by someone that did not understand how a belt works. For it to function correctly it must act against the abs, not the back, and there is no reason for it to be wider in the back than in the front Four inches is about the widest belt that most people can get between ribs and hips. If you're shorter, you may need to find a three-inch belt. Thickness is important in that a very thick, laminated suede belt feels very good under a big weight Its almost complete lack of stretch makes for a comfortable ride. Such belts are expensive though, and any good single-ply 4 inch leather belt with a good buckle will work. Even a well-made Velcro belt will work.

 

[TheeFaulted]

Thanks, I'm trying to figure how to fit those quotes in there, as I summarized most of it already.

EDIT: Ok, how's that look?