Anyone who has lifted heavy for any period of time has probably worn a weight belt while performing heavy squats, dead lifts, or overhead presses. Today though, it seems virtually everyone is wearing a belt, regardless of the weight used or the type of exercise performed. What gives?
Most people probably think they are protecting their back, but is that what weight belts really do, or is it merely a perception? True, there are many studies showing that the use of a weight belt reduce chances of injury. But there are also many, if not more, studies indicating such belts are damaging and even worse, create dysfunction in their users.
At the 1998 American Academy of Orthopedic Surgeons conference, research was presented which revealed that people who exercise without lifting belts have significantly more abdominal and low-back strength than those who use such a device while training.
Also, according to the National Academy of Sports Medicine, there does not appear to be any conclusive scientific support for the use of weight belts in reducing injury and enhancing performance. One of the main reasons they are used is to increase or maintain intra-abdominal pressure. This pressure within the abdominal cavity helps provide support to the spine/low back.
However, to effectively maintain intra-abdominal pressure, the lifter must push his abdomen outward against the belt, which is the exact opposite muscle activity pattern required by the deep abdominal muscles ~ the transversus abdominus and internal oblique ~ to provide stabilization to the spine (its primary function).
To properly activate these muscles, the lifter must tighten the abs, rather than push them outwards. This trains the abdominal wall to subconscious competency, and prevents faulty recruitment patterns which accelerate the chances of disk, facet joint, and ligament injury.
As a natural exercise, tightening the abs functions like an internal weight belt, or girdle, to support and stabilize the spine. To get maximum benefit when performing an exercise, brace all the abdominal muscles (stiffen the abdominal wall), which is a neutral position; not a sucking in or pushing the belly out. By tightening the abs, we push the organs back against the spine and provide support to our back. It’s a simple, yet incredibly effective way to prevent injury.
Even if you have a previous injury, this exercise can help you recover much of your lost movement and reduce pain levels. It takes about a month to master, and then you’ll do it automatically.
