WEARING A LIFTING BELT WHILE WEIGHT TRAINING brian danley
THE ISSUE • Do the benefits outweigh the risks of wearing a lifting belt during weight training?
RISKS OF WEARING LIFTING BELT
RISKS OF WEARING LIFTING BELT • Systolic blood pressure & heart rate may increase ifisometric exercise performed (e.g., dead lift) (Hunter, 1989) • Systolic blood pressure & heart rate may increase ifwearing tight lifting belt for extended duration • Abdominal & back strength may decrease if lifting belt worn regularly
BENEFITS OF WEARING LIFTING BELT
STUDY • Objective • Determine if lifting belt increases intra-abdominal pressure (IAP) & reduces spinal compressive loading • Amount of resistance • 75% bodyweight • Conditions • Inhaling while wearing belt • Inhaling without wearing belt (control) • Type of exercise • Barbell deadlifts (Kigma, et al., 2006 )
STUDY (CONT) • Participants • 9 experienced weightlifters • 1-2 years of training (3x per wk) • Mean age = 20.8 yrs • Measurements • IAP • Pressure transducer connected to catheter inserted via rectum or esophagus • Spinal compressive force • EMG connected to lumbar & abdominal skin electrodes
STUDY (CONT) • Results • IAP • Increased more than control when wearing belt while inhaling • Spinal compressive force • Decreased more than control when wearing belt while inhaling
DISCUSSION • IAP affected by tightness of lifting belt • IAP counteracts spinal force exerted during lift providing a protective effect • Less spinal compressive force causes decrease in intervertebral disc compression while wearing belt during lift (Reilly, 1995)
BENEFITS OF WEARING LIFTING BELT • Weight belt increases intra-abdominal pressure when inhaling while lifting (e.g., dead lift) • Increased spinal stability • Decreased lumbar loading • Lifting belt decreases intervertebral disc compression (e.g., back squat) • Increased biomechanical awareness • May encourage better posture (i.e., greater hip extension when squatting) • May decrease risk of injury
BENEFITS OF WEARING LIFTING BELT (CONT) • Exercise performance may improve when wearing lifting belt (i.e., increased velocity during squats)(Zink, et al., 2001) • Greater sense of security & confidence • Wearing lifting belt may be most effective when lifting heavy weight (e.g., 80% of 1-RM) • Squats • Dead lifts
CONCLUSION • Risks of wearing lifting belt can be attenuated • RISK #1: BP, HR increase during isometric exercise • Avoid performing isometric exercise (e.g., dead lift) • RISK #2: BP, HR increase from prolonged wear of tight belt • Remove or loosen belt between exercise sets • RISK #3: Core strength decrease over time from wearing belt regularly • Only wear belt during heavy lifting (e.g., dead lift)
CONCLUSION (CONT) • Equivocal evidence that lifting belt usage decreases or prevents fatigue or injury (Finney, et al., 2003) • Increases spinal stability • Decreases forces on the spine • May improve exercise performance • Bottom line: Benefits outweigh risks of wearing lifting belt while weight training
REFERENCES • Finney, S.B., Wheeldon,T.J., Hensrud, D.D., Dahm, D.L., & Smith, J. (2003). Weightlifting belt use patterns among a population of health club members. Journal of Strength Conditioning Research, 17, 498-502. • Hunter, G.R. (1989). The effects of weight training belt on blood pressure during exercise. Journal of Applied Sports Science Research, 3, 13-18. • Kingma, I., Faber, G.S, Suwarganda, E.K., Bruijnen, T.B., Peters, R.J., & van Dieen, J.H. (2006). Effect of a Stiff Lifting Belt on Spine Compression During Lifting. Spine, 31(22), 833-39. • Lander, J.E., Simonton, R.L., & Giacobbe, J.K. (1990). The effectiveness of weight-belts during the squat exercise. Medicine and Science in Sports and Exercise, 22(1), 117-26. • Reilly, T. & Davies, S. (1995). Effects of a weightlifting belt on spinal loading during performance of the dead lift. Journal of Sports Sciences, 13(5), 433. • Renfro, G.J. & Ebben, W.P. (2006). A Review of the Use of Lifting Belts. National Strength and Conditioning Association, 28(1), 68-74. • Zink, A.J., Whiting, W.C., Vincent, W.J., & McClaine, A.J. (2001). The effect of a weight belt on trunk and leg muscle activity and joint kinematics during the squat exercise. Journal of Strength Conditioning Research, 15, 235-40.
QUESTION 1. Now that you know the benefits and risks of wearing a lifting belt, would you wear one during your weight training workout? If not, why not?
QUESTION 2.EMG analysis has shown in the research literature that abdominal and back muscles do not work as much when wearing a lifting belt. Given this, should a lifting belt be wornwhen lifting any load (e.g., 60% 1-RM)? Explain.
RECOMMENDATION • Weight belt should probably only be worn when lifting heavy loads (e.g., 80% 1-RM) to prevent the abdominal and back muscles from becoming weak due to a dependency on the belt as a lifting aid.
QUESTION 3. Since there is no direct evidence in the research literature that lifting belt usage reduces or prevents fatigue or injury, would you wear a lifting belt if you had a history of lower back pain or injury? If so, why?
RECOMMENDATION • Wearing a lifting belt may be a good preventative measure in the short-term but long-term use is not recommended (i.e., weakening of ab & back muscles over time).
QUESTION 4. Weight belts are commonly used for occupational work (e.g., lifting boxes) although the research literature indicates they may not be as effective compared to using the belt for strength training purposes (in the gym). Why may this be the case?
POSSIBLE REASONS • Lifting belt may not be worn tightly enough to be effective in stabilizing the spine • Occupational work is more endurance-oriented (i.e., generally less loading involved compared to strength training in the gym) • Advantage of using lifting belt: encourages better posture while lifting (e.g., squat-lifting technique)
