Weightlifting Back Belts.

If abdominal muscles are what you lack, put a belt on your back.

Weightlifting back belts can help support the back by increasing abdominal pressure and preventing back hyper extension.

Belts are most effective when used the proper way, for maximal or submaximal lifts which means muscles work against heavy resistance. However, weightlifting back belts must be worn tightly to maximize its usefulness. This is physically taxing and should not be done for long periods of time. Wearing a tight back belt during exercise can elevate blood pressure. For this reason, belts should only be used on two primary occasions. The first is when performing heavy lifts in exercises such as the squat or dead lift, in which the weight is supported by the lifter's back. The second is while performing exercises, such as the military press, which may cause the back to hyper extend. The weightlifting belt should be loosened to allow blood pressure to return to normal levels in between sets.

There are lots of different belts to choose from, all with something to offer....

NYLON: Most weightlifting back belts are made of firm nylon, they have plastic inserts at lower back to maximize support.

LEATHER: A lot are also made from heavy duty leather that lasts forever.

FOAM CORE: They have memory foam belts or belts with a foam core that provides comfort and warmth to the lower back.

BOA SYSTEM: There also is weightlifting back belts out now with the technology of the BOA system. For those of you who are unfamiliar with BOA it is a stainless steel lace attached to a spool with a reel. When the BOA dial is rotated the belt tightens making it a snap to get your belt at the perfect level of tightness.

The main thing to look for is anatomically correct design that encourages proper lifting technique. Some have a perforated back panel with ventilation channels that regulates temperature, most belts have a good contour to fit the natural curve of the spine.

The practice of wearing weightlifting back belts used to be limited to Olympic weightlifting and power lifting. In recent years,however, even recreational lifters of varying degrees of skill and experience are wearing belts. A weightlifting belt has two main purposes. It reduces stress on the lower back while the person is lifting in an upright position and prevents back hyper extension during overhead lifts. Weightlifting back belts also cause the lifter to be more aware of the position of his or her back. This is because the physical sensation of a belt against the skin provides additional information prompting the lifter to consider his or her back position and what muscles must be activated to maintain good posture. In this case, the belt dosen't need to be worn too tightly for an effect. Some lifters report feeling more secure and confident while wearing a belt even if IAP and muscle activity are unaffected.

Constantly wearing weightlifting back belts can also cause decreased strength development in abdominal muscles. Research has found that there are lower levels of muscle activity in abdominal muscles when a belt is worn while lifting. The muscles that would normally keep the abdomen stabilized are inhibited when a belt is used, which could result in weaker abdominal muscles in the long run.

However, a belt must be worn tightly to maximize its usefulness. This is physically taxing and should not be done for long periods of time.Weightlifting belts are not necessary for other types of weight training exercises in which the spinal erectors don't work against heavy resistance. For example, the use of weightlifting equipment will not affect performance on exercises such as the lateral pull downs and leg extensions. Belts also have little or no effect on performance weight loads that are fairly light. However, elevated blood pressure that results from using a belt can increase over time, even when fairly light work or aerobic activity is performed. Lifters with heart disease and blood pressure problems should exercise caution when wearing a tight belt for long periods of time.

Weightlifting back belts can help support the back by increasing intra-abdominal pressure and preventing back hyper extension. They are most effective when used for maximal or submaximal lifts in which the spinal erector muscles work against heavy resistance. However, many ill effects, such as high blood pressure and abdominal muscle weakness, may result from improper use of weightlifting belts. They should be used only for specific lifts such as squats, dead lifts, military press, etc.

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