Fitness Myth: Weightlifting Belts (Why I DON'T Use a Lifting Belt!)

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Should you wear a belt when lifting weights? Maybe, maybe not.
I very, very rarely wear a weightlifting belt. I don't even own one. This workout was the second time I've ever worn one.
Those statements might seem sacrilege to hardcore powerlifters, but it's more reasonable than you might think.
There's either zero or negligible evidence that belts prevent injury at all. They might give a minor performance boost to some, but that could actually be at the risk of long term spinal health, as it can make your technique more tolerant of spinal flexion than it otherwise would be.
If you do use a belt, at least do some of your training beltless. This isn't necessarily to "prevent your abs from getting weaker" but just to get you comfortable with both techniques. You should be able to train without one when needed and still be comfortable and confident.
Links:
www.strongerbyscience.com/the...
www.unm.edu/~lkravitz/Article...
"This lead the authors to conclude that the weight belt did not provide the biomechanical change expected to minimize the risk of low back injury."
legionathletics.com/do-weight...
"A belt doesn’t inherently decrease the risk of injury, but can improve performance on key lifts like the squat and deadlift."
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Опубликовано:

4 авг 2020

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Комментарии : 106

@blakekoser4233 2 года назад

2 years ago I decided to ditch everything and redo my strength training completely raw and it has been the most fulfilling and prideful thing I have done. To be able to lift as much as someone who is geared up feels great

@rockyevans1584 Год назад

Interesting, I'm glad you posted as it's always great to hear a totally different opinion. I've recently started using straps on my rear and side delt lateral raises. Tremendous difference in target muscle disruption and I could not care less what anyone else does. I suppose it's powerlifting vs bodybuilding in the end. The idea of comparing myself to anyone else seems, frankly, ridiculous haha. I'm just a recreational lifter trying to build some juicy muscle tissue with the occasional strength program for the sake of variety and the fact that lifting more on the big three is much easier for me than adding muscle this many years in. Cheers, hope you've stayed injury free and made some satisfying progress bro

@jdagreat4595 11 месяцев назад

Yup me as well! I dont use belts, wraps nothing and im all natural. I lift more then the dudes with belts arm wraps wtc

@dominik.w1226 4 года назад

a belt just gives me more confidence when going above 100kg on any lift

@qcrecap 4 года назад

same here

@nicklee9575 4 года назад

Same too. I still do all my warm up sets beltless.

@KaranKumar-qo4yj 4 года назад

Does the confidence carry over when you try similar weight beltless?

@dominik.w1226 4 года назад

@@KaranKumar-qo4yj kinda, if I know I can deadlift 140 with a belt easy I am more confident when pulling like 120 w.o. a belt

@omegads3862 4 года назад

I have a natural belt around my belly. The main reason is I want to develop my core strength and keep the equipments basic.

@pedrotavarez4801 Год назад

Thanks for this precious information men the best I found.

@philippusparacelsus4136 4 года назад

Nice video. Personally, as a rule, I use the belt when I lift more than 100 kg. But it is more of a ritual than something I do because I feel like I really need it. I never use it for bench press or standing shoulder press.

@conroybent4586 4 месяца назад

Why when going over 100kg what’s the risk ?

@are3287 3 года назад

I mostly use belt because my back feels better during squats, and afterwards as well, regardless of what studies say. Plus it makes it easier to do other lower back fatiquing movements (mostly deadlift) afterwards.

@are3287 3 года назад

RU-vid keeps recommending your old videos for me and I keep watching them

@GVS 3 года назад

Good to know the algo is finally working haha

@exoristos79 4 года назад

I use the belt when the weight gets very heavy, but I don't fasten it very tight. I put it mostly as a tactile reminder to brace my self and don't loosen my core. But I could do without it, absolutely.

@GVS 4 года назад

Yes that proprioception can be nice.

@RichM3000 4 года назад

I use a belt on some heavier deadlifts and squats. It gives something to push against for a proper valsalva. Much of the problems with belts is that many don't know how to use them. I see some lifters putting them on super-tight, hoping the belt will carry the load, I guess. Many don't understand how the valsalva maneuver works at all, so their belt just kind of sits there. Of course, a belt certainly is not necessary, especially if someone isn't training for powerlifting. The human body comes fully equipped for lifting stuff off the ground or for standing up with a load on the shoulders.

@womp6338 Год назад

I don't use a belt and I don't feel that bracing is the weak point. I tried one recently and it just felt uncomfortable and I didn't lift any more weight. I deadlift 235kg

@holmgeirgautreksson2451 3 года назад

I like 'em. Good for doing a top set of 4-8 reps and then doing some beltless back-off sets.

@hyper_focused_man 2 года назад

This video was very good. I have never used a belt, but I have thought of starting to use one, to be able to faster increase my strength. I can't get over 210 kilogram in dead-lift, but maybe I don't need to? Sems like I can't hold the abdominal pressure long enough/hard enough to lift heavier then 210 kilogram. But I probably just need more time in the gym to increase the weights. But after this video, I'm not sure I want to use a belt. For example: Higher blood pressure isn't a good thing. And more pressure on the discs in the spine can't be good either. I think that, the people who say you need to lift with a belt, don't know how to use their body efficiently to move heavy weights. Some people, you see that they hang on their spine, for example in deadlift when they use a belt, that's not the correct way to lift. 🤦 Some people say they need a belt for safety, but that is apparently not true. But you probably are beneficial from a belt when you lift really heavy. But it's kind of fun, to see what you can do without a belt. 😀 One thing is for sure. You can be strong without a belt.

@rockyevans1584 Год назад

So the best deadlifters aren't efficient in their movements? Despite being the best in the world? You won't find one who never used a belt

@rockyevans1584 Год назад

Also, many things raise blood pressure, like cardio, eating food, taking a shower, and oh of course lifting weights. Doesn't mean your blood pressure is raised over the long term. If you have an eye issue or heart issue maybe this acute raise in bp is a bigger risk. You gonna stop lifting, eating and showering? That's a weak point imo, only applicable to people with pre existing issues

@JohnVieto 6 месяцев назад

@@rockyevans1584 ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-wh-ikyBAQr8.html

@TheAdamk12 4 года назад

Barbell Medicine does a small thing about Stuart McGill probably being accidentally right rather than explicitly right in his spine stuff. I think it's worth checking out

@GVS 4 года назад

Cool, will check it out! Thanks!

@dasdos002 4 года назад

I trained for 3.5 years without a belt. I purchased a rogue Ohio lifting belt in January 2020. My back feels better because of it. I hit 315 lbs squats twice without a belt and my back couldn’t take it. Maybe I wasn’t strong enough for that weight at the time. Even today with an estimated 1RM of 350 lbs (I performed 5 reps at 300 lbs) I still don’t feel comfortable without a belt. As pointed out, that could be psychological. But who knows? Last week I performed a 4x8 at 240 lbs. An innocent weight but enough volume for one workout (at least for me). I did it without a belt. My back was more sore than usual for a couple days after that lift. Next week, I performed one set at 275 for 10 reps, followed by a 5x3 at 280 with one minute rests between sets. I definitely used a belt and my back didn’t hurt nearly as much (or at all) the following days. I don’t think I’m going to go back to beltless squats for a while. My back just doesn’t feel the same. I did enjoy being able to squat 300 lbs without a belt. It does feel like a handicap but my back thanks me for slapping on a belt when the weight gets “too heavy” Just an opinion. Don’t take my word for it. Squat as long as you can without a belt. But when the weight gets too heavy (any where between 300 and 400 lbs) then I recommend a belt. But each lifter has their own journey to those numbers. Keep up the good work!

@steelmongoose4956 2 года назад

I only started wearing one to splint my back a little after some nasty nerve compression earlier this year. The hope is that the belt (and the gallons of Icy Hot making me smell like a Wint-O-Green Life Saver) will decrease the chance of an exacerbation.

@DanielDimov358 4 года назад

I've found out that for me for some exercises that invlolve heavy axial loading it helps but for the most it's not necessary.

@N3330X 4 года назад

Would love to know your thoughts on bracing. There is a common conception of blowing your stomach out that is spread by majority of the big RU-vidrs. However there is a small group (Bromley, Kabuki, Upright Health, Brandon Tietz, Swolfessor) that insist you don't need to brace outward with your stomach and instead brace 360 around your core. Bromley even goes on to add you must brace HARD then take a deep breath . This bresth is so difficult to take in when already braced like there is a death train about to hit your stomach. If this is your approach, which from observing you feels like it is, tips on set up would be great as setting up at the bottom and bracing this way is tough. Bromley doesn't unfortunately expand on the set up and brace as much. In summary, would love to see where you fall on the bracing because watching you deadlift is impressive and you've clearly got a system going that is working. As an afterthought have you ever had any low back injuries before or have you always braced and pulled deads as you do now. Thanks and I enjoy your content (and muscle anatomy lay overs) very much !

@GVS 4 года назад

Bromley's ebook is the best resource I've found. It's free. Not even "enter your email" free. Just straight up FREE. I don't blow out. My waist size doesn't actually change when bracing, it's drawn in if anything. Bracing WITH a belt and WITHOUT a belt are quite different. I've never had any back issues, but have occasionally felt a bit tight or stiff after too much volume (8x10, 10x10, etc). If anything, it' s OHP that would cause back issues (for me). My bracing is a work in progress, as it should be for everyone.

@N3330X 4 года назад

As it should be for Everyone. Very true, something I've learnt recently, it's a work in progress. I've reduced dead kgs so I can build up again with a Bromley brace technique. Long term will be worth it I hope. Appreciate the reply, His ebook is great no doubt. It's shocking not enough people talk about this way of bracing. Very glad to hear you have not had issues, may it stay that way ! Have to agree bracing is hardest when the arms have to go overhead (at least for me). Do you take a deep breath after bracing . Or deep breath and then hard brace ? Thanks for the reply mate , looking forward to your bracing video sir 👌

@GVS 4 года назад

@@N3330X it's sort of like brace, breath, BRACE, lift

@N3330X 4 года назад

@@GVS haha brilliant, that's exactly where I've I landed. Keep 70% brace , breath, then brace like the holy virgin Mary and then lift

@BigBlueJake 4 года назад

This is a valuable point to bring up. Just discovered Bromley's e-book myself and he's pretty harsh on powerlifters. But his point is valuable for strongman, especially when you get to weighted carries and need to breathe WHILE braced. Personally I'm sticking to the breathe, then brace for most stuff, but I also keep aware of circumferential expansion, not just sticking the front abs out.

@victoriadelrosario4353 Год назад

i’m listening to this while doing squats (with my belt on) and i stopped mid set because of the Lasik comment LOL. i got that surgery too, how concerned should i be? i love doing squats with my belt

@focusedstudying8993 Месяц назад

I don’t use a belt because I recently had an internal bleeding in my kidneys. Not from doing anything physical, it happened when I was eating. It turns out I have benign tumor growth in my kidneys, which made the artery to the right kidney tear. Doctors advised me to stop contact sports to prevent being hit in the stomach, so I went to weight lifting instead. If I’m not allowed to get hit in the stomach, I figured high abdominal pressure is probably also not good for me. So I decided to never use a belt. I don’t seem to be missing out much, because after half a year I’m squatting 90kg and deadlifting 120kg. My own body weight is 65kg and I’m a woman, so I’m content with what I can achieve without a belt.

@hampaslupangpubg 3 года назад

Makes sense. Chinese olympic weightlifters who clean and jerk 400+lbs like Lu Xiaojun doesn't wear belts. They all started with basics and they never wear belts.

@TheFloozi Год назад

But if the intra abdominal pressure increases rigidity. It would also prevent more movement of the spine. i.e flexion

@yofat696 4 года назад

I actually need to wear that belt. My doctor told me too while doing deadlifts or motions similar to it with heavy weight. I have scoliosis so I pretty much have to

@yofat696 4 года назад

And forgot to include squats

@GVS 4 года назад

Yea that's fair. With preexisting conditions or injuries, it makes a lot of sense.

@EVR1AL 4 года назад

Geoff, what's your thought on spreading volume not just through full body all week but through day, like in the morning and evening 3 different exercises to boost recovery and energy.

@GVS 4 года назад

I personally don't like working out more than once per day, unless it's pullups in the home or stuff like that.

@redrushsam3177 Год назад

All I do is lift raw(belt-less), once you figure out how to 90/90 breath you’ll understand how to probably brace. Only time I would consider a belt is if my abdomen is really fatigued.

@HPKazan 4 года назад

Definitely belt up during heavy squats and deads, and heavy carries.... helps with heavy military presses too. Worth it.

@GVS 4 года назад

Yea I'd actually recommend them more for overhead stuff than squats and deads. It's personal preference, ultimately, plenty of very strong people do a lot of training beltless.

@tigerboy4516 8 месяцев назад

If you need a belt then isn't that telling you your core is not really ready for such weight. Wouldn't it be better to slowly build up your whole body holistically

@up2me967 Год назад

People who do compounds without belts that are very strong tend to look more blocky. Iv been around world class powerlifters and this does not fail. I lift same w both but when I only do no belt I get that wide waste. (Former competitive powerlifter)

@andrej6054 4 года назад

Any thoughts on mixed grip muscle leading to certain imbalances in the body? And what to do about it

@GVS 4 года назад

I think if you always use the same side it can lead to trap imbalances, yes. But that might not necessarily be an issue for most people.

@regenesis5055 2 года назад

As Geoff implied already, its good to switch it up. For simplicity, I switch each set

@conroybent4586 4 месяца назад

What are the risk of not wearing a belt I do g wear one deadlifting 200kg because every time Iv tried wearing one it ironically, injures me lol

@ThisBoby 7 месяцев назад

Ditch the lifting belt because my core get cramp everytime i try to Dips.. my core weaken overtime when using belt for heavt weight

@jamesbedwell8793 4 года назад

Looking forwards to conventional vs sumo videos

@GVS 4 года назад

Sure thing!

@imnotusingmyrealname4566 2 года назад

2:28 Yeah makes sense. I've been lifting for 3 months now and let me tell you, I will NOT be able to squat 400 lbs for 3x10 right now like I can do on the leg press. 😂

@Tyler-fp9il 3 года назад

Not putting your weights on the bar bell during the dead lift from biggest to smallest is blasphemy

@GVS 3 года назад

Yes, it helps engagement rate a lot.

@Tyler-fp9il 3 года назад

@@GVS you are a mad man 😂

@nikolaswirz4022 4 года назад

I’m planning on getting LASIK too. Did it impact your training in any way? Is the pressure you feel in your eyes when lifting heavy something you need to worry about?

@GVS 4 года назад

Didn't impact anything really. I tend to avoid back extensions with full range of motion and heavy weight, as it puts a lot of stress on the area, but I'm not sure if that's needed, just being cautious. I also can't go bungee jumping. But normal lifting idoesn't have any impact.

@nikolaswirz4022 4 года назад

Geoffrey Verity Schofield good to know. Thanks.

@GVS 4 года назад

@Kenneth Cass yes, was told it was a decade at the most. I'm happy with the results so far, it really has improved my life a lot.

@kamo7293 2 года назад

I've seen guys wearing a belt on light sets and I'm just like no don't do that for warm ups

@djseaquist 4 года назад

There are different kinds of plates on that deadlift. Bruh, don't break my heart by hiding a pair of fake weights. Although Jeff Castleberry might approve.

@GVS 4 года назад

Lol,. it's 170kg and 150kgx12, not exactly amazing.

@philippusparacelsus4136 4 года назад

I see that you put some plates below your heels during the squat. I saw many people doing it. What are the benefits of that?

@GVS 4 года назад

Makes the squat more quad dominant, and easier to hit depth. Personal preference.

@philippusparacelsus4136 4 года назад

@@GVS thanks!

@HPKazan 4 года назад

Joey Central Your explanation makes more sense. I do that too, if not, no matter all the mobility stuff I do, there will be slight butt wink without the plates. (Barefoot training’s downside. Hate using shoes, 95% of them wrecks your foot mechanic cause they squish the toes together.)

@BeastNolan Год назад

I wear a belt when I squat but I don't when I deadlift. I think belts are uncomfortable when deadlifting so I just don't use one - everyone's different.

@gainer448 Год назад

Did you ever get around to making a video on bracing?

@GVS Год назад

Not yet.

@bryansepulveda2374 Год назад

@@GVS you should lol

@adamcares5537 4 года назад

No, never used a belt before. I will just lower the weight and do higher reps. Anyway, am not young anymore....

@dr.dylan123 3 года назад

I've never used a belt. But one time i forgot to bring my athletic shorts to the gym and worked out in pants with a belt and i swear i could squat more that day lol maybe because the belt holding up my pants lol

@GVS 3 года назад

lmao. possible!

@echo_94 Год назад

Personally i feel like the belt gets in the way and it feels better to lift without it

@Hypeman10 4 месяца назад

Lol who are you kidding? A belt easily adds 15% in weight lifted.

@haisenpai6967 4 года назад

i use the belt for every workout because i like the pressure

@GVS 4 года назад

You work well under pressure I guess!

@regenesis5055 2 года назад

I am too lazy to use a belt or straps 🙂... And I have this ideology, that I wanna train every weak point in a movement. Somewhat like a back-to-the-roots caveman mentality (not to say that I am right, just my preference)

@cheftorte554 3 года назад

nope dont use a belt. I do athletic stuff and the gym is to help with that. I dont wear a belt w/ my athletics

@OliveMule 2 года назад

My body told me I don't need a belt

@greenrobot5 2 года назад

Over a year wearing a belt for squats and deadlifts, unfortunately my lower abs have become weird looking, like I have a pouch, I should have never used a freaking belt, I don't know how to get rid of that lower ab pouch now

@Basieeee Год назад

I knew it, Im a genius. no just kidding, I just really like the fact I can just walk into the gym with a bottle of water and towel and I'm ready

@cainfagan3982 4 года назад

I don't use a belt, mostly because I can't afford one

@GVS 4 года назад

Haha...that's basically why I don't use squat shoes.

@dasdos002 4 года назад

@@GVS This comment hurts my soul.

@GVS 4 года назад

@@dasdos002 gotta keep grindin'

@GVS 4 года назад

@Mark Mack Sorry to hear that. But that still doesn't justify stealing, there's lots of free information out there.

@BigBlueJake 4 года назад

Even though knockoff powerlifting belts are down to $30? I couldn't hardly believe that but I'm using one now untill I get the $$ for a competition belt. (And figure out what my new waist size is gonna be...)

@nicholaselliott1194 Год назад

This makes sense because prisoners are ripped and they don't have weight belts inside of prison half of those guys look better than men who are in the freeworld

@cheffroggo4363 Месяц назад

I want to build my spinal erectors not lift the most amount of weight

@sage6336 Год назад

Clarence Kennedy..... no !

@darrenwatson6667 2 года назад

If your not a pro don’t use a belt Just lower the weight

@attritionwarrior Год назад

Listen, in real life, you will not have a belt on you when shit pops off. You can use a belt in a training environment, but outside of training you will not have a belt that you can use in the moment of an emergency, so it's more important to train beltless since it has more carry-over to real life. Train to mirror reality as closely as possible.