How to wear the belt during squats?

norsy

Member
Jan 22, 2006
69
0
0
Posting this in a new thread since it didnt seem to get any views in the squat thread..

How and where exactly do you wear the belt for squat? No matter how tightly and where I wear it the belt always starts pressing against my thighs after half the descent making depth really difficult. I have to wear it so high that the belt just about reaches my navel area in order to rectify this.
It's a 4inc (all the way) belt with a thickness of 10mm.
 

surfsatwerk

Lifer
Mar 6, 2008
10,110
5
81
I wear my belt positioned below my ribs across my midsection. I use my upper abdominals as a guide. If I feel good pressure and contact when I flex them against the belt, then I'm ready to lift.
 

Eric62

Senior member
Apr 17, 2008
528
0
0
Upper edge of my Inzer lever belt covers my navel.
Yes it tears into my hips and thighs...
 

coreyb

Platinum Member
Aug 12, 2007
2,437
1
0
nothing wrong with a belt, tons of strongmen, powerlifters, olympic lifters wear them. best method I've found is to put in on, not too tightly. then sit down in the squat position and wherever it moves to is where you need it for squatting. stand up and tighten it and you're good to go. the top of my belt just covers my belly button if that helps you...
 

Deeko

Lifer
Jun 16, 2000
30,213
12
81
I wear my belt so that the upper edge of it is just below my rib cage in the front. I also wear my belt very tight. And yes, new belts take some time to break in.
 

MJinZ

Diamond Member
Nov 4, 2009
8,192
0
0
You can lift more with a belt than without. If you are a competitive lifter, then belts certainly have a place.

Somehow I don't think this applies 99.9999% of people who go to the gym.

Lifting more means jack if it doesn't translate to being stronger or bigger.
 
Mar 22, 2002
10,483
32
81
Somehow I don't think this applies 99.9999% of people who go to the gym.

Lifting more means jack if it doesn't translate to being stronger or bigger.

Lifting more induces physiological changes in the neural and musculoskeletal systems, which allows you to get bigger AND stronger. If you lift more, you become more coordination, hypertrophy more, and become accustomed to lifting more weight. If you're a seriously weightlifter, using a belt (especially if you use one in competition) is beneficial for both size and strength gains.
 

CubicZirconia

Diamond Member
Nov 24, 2001
5,193
0
71
Somehow I don't think this applies 99.9999% of people who go to the gym.

Lifting more means jack if it doesn't translate to being stronger or bigger.

This is silliness. Wearing a belt doesn't make your abs go to sleep and the rest of your body doesn't know you are wearing a belt. Your lower body is still lifting all that extra weight.
 

Deeko

Lifer
Jun 16, 2000
30,213
12
81
This is silliness. Wearing a belt doesn't make your abs go to sleep and the rest of your body doesn't know you are wearing a belt. Your lower body is still lifting all that extra weight.

Its the same concept that taking creatine (if it has a positive effect on you) will make you stronger, even after you stop the creatine. Yea, you're likely to see a performance drop after you stop (or take off the belt in this case), but the extra increases you made still made your muscles stronger.

While its good to mix in totally raw, unbelted lifts as well - you're correct; its silliness to say there are absolutely no advantages to the average lifter.
 

coreyb

Platinum Member
Aug 12, 2007
2,437
1
0
A belt gives your abs something to push against and get tighter I believe. There's nothing wrong with using one.
 

brikis98

Diamond Member
Jul 5, 2005
7,253
8
0
This is silliness. Wearing a belt doesn't make your abs go to sleep and the rest of your body doesn't know you are wearing a belt. Your lower body is still lifting all that extra weight.

Whether or not you should use a belt depends on your training goals. If you are a competitive lifter, the goal is obviously to move as much weight as possible, and a belt unquestionably helps this goal. However, if you are trying to build strength for real world uses - such as sports, fighting, moving furniture - then a belt can be counterproductive for a few reasons:

1. In most weight lifting exercises such as the squat & deadlift, the torso must be kept rigid to transfer force to the bar. This is achieved through two methods: tightening of the core muscles (abs, obliques, erectors, etc) and intra-abdominal pressure from the Valsalva Maneuver (VM). A belt tends to only help the latter: by giving you something to push against, you can achieve much higher pressures and a more rigid torso. If you lift exclusively in a belt, it is possible that you will start to rely almost entirely on the intra-abdominal pressure and consequently not be working your core muscles nearly as much. In the real world, you are only as strong as your weakest link, so if your core muscles aren't developed enough due to using the belt too much, your strength won't transfer well outside of the gym.

2. Many people who use the belt too much get used to the proprioception and feeling it provides and aren't able to maintain safe/efficient technique without it. This is merely a mental block, but worth considering. I've seen people who keep their back nice and straight while deadlifting with a belt, but end up rounding their backs horribly while moving a couch, and injuring themselves.

The best bet for most people is to workout without a belt during the beginner & intermediate stages to develop a solid base of core strength and then do a mix of belted & unbelted lifting after that.
 

coreyb

Platinum Member
Aug 12, 2007
2,437
1
0
You have to take into account it's only recommended on work sets. So you still get a lot of practice and work without it as you move up in weight. Let's say you have a 400lb squat with a belt, without it you may only be able to do 385ish. You're still going to have a strong core even if you use a belt.
 
Mar 22, 2002
10,483
32
81
You have to take into account it's only recommended on work sets. So you still get a lot of practice and work without it as you move up in weight. Let's say you have a 400lb squat with a belt, without it you may only be able to do 385ish. You're still going to have a strong core even if you use a belt.

Actually, some realms of thought suggest using a weight belt for all sets no matter what. I don't personally agree with that, but it's just what people think (like 70sbig.com). I take the middle road: use the weight belt, especially if you're going to use it in competition. However, you must include work sets without the weight belt to assure form is excellent both with and without the belt.
 

coreyb

Platinum Member
Aug 12, 2007
2,437
1
0
70sbig recommends always using a belt? I'm not too sure about that as it says in SS that you should only use it for work sets, and the guys that made the site went to marks gym for years...
 

katank

Senior member
Jul 18, 2008
385
0
0
To belt or not to belt is largely a matter of personal preference.

I personally got past a plateau by belting up and now can squat more both belted and unbelted. YMMV

Where to place the belt is also highly dependent on individual anthropometry. Figure out something that works for you. Konstantivos (sp?) is a beast of a deadlifter and he wears his belt pretty high up compared to others.

If you have a short torso, consider wearing the belt higher up or even one that isn't same width all round (blasphemy, I know).