What is the primary piece of "apparel" found in any gym bag? You know the answer weightlifting belts. Notice I said apparel, not equipment. I use "apparel" because virtually every "hard-core" gym member wears a weightlifting belt, regardless of the exercise being performed or the load being used. I've even seen people wearing them during sitting heel raises and while on the Stairmaster. Now, the popularity of weightlifting belts has crossed over to other industries. Go to any Home Depot, Office Depot and major furniture outlet and you will see some of their employees wearing belts or other bracing devices.

Providing Support

The purpose of a weightlifting belt is to add support to the lumbar spine. The belt does this by increasing the pressure of the abdominal region, commonly referred to as "intra-abdominal pressure" (IAP). Essentially, this IAP is to the spine what an air-cast (or a splint) is to a fractured limb it adds support. When wearing a belt, the compression by the core musculature on the spine is reduced. As a matter of fact, there is less muscle activity (i.e. the muscles are not working as hard) in the core when wearing a weight-lifting belt. This is especially true of the lower back musculature.

By now you are saying, so belts work...right? If the goal is to lift more weight, YES, they work. Although there is no scientific data to provide exact numbers, field observations demonstrate there is a 5% to 15% increase in loads used during squats, overhead-lifts and deadlifts when using a belt. This means that a person with a maximum squat of 300 pounds, without a belt, could probably increase the lift to 315 to 345 pounds if wearing a belt assuming the core is the weak link and limiting factor in the lift.

Research Adds Support

If your goal is to add support to the lower back during periods of fatigue, such as experienced during sets to failure, then the answer is also "YES"! Research indicates that belts add more support and delay the fatigue associated with exhaustive squatting exercise. In practical terms, this means that if you can squat 250 pounds for a maximum of eight reps without a belt, when you wear a belt, you will either be very fresh after eight reps or you will be able to finish about 10 reps. 

The wearing of belts and back support devices has not shown the same promise in the industrial world. Although we see support belts on many employees who perform a lot of lifting as part of their occupations, the scientific literature reviews on this subject do not recommend them as effective devices for protecting against work-related back injuries. This could have something to do with the technique, or the lack of, used by "untrained" individuals during lifting. The multi-planar nature as well as the speed of occupational lifting may also play a role in work-related back injuries. These ergonomic considerations are very hard to isolate and study. Industry would do better with education and training of its employees, instead of just providing support devices.

How They Work

The natural supportive mechanism of the core musculature is identical to that of the weightlifting belt. Your core musculature pulls in to naturally increase IAP and protect the spine during heavy lifting. Therefore, the natural function of the core musculature is that of "pullers." When you wear a weightlifting belt, the core musculature facilitates higher IAP by pushing against the belt. What is happening? You are teaching your core muscles to do the opposite of what is intended: to push out instead of pull in during moments of high-force production. Therefore, when the time comes to produce a huge amount of force without a belt (e.g. maximal exertions in sports, heavy lifting around the house or workplace), the core pushes out, IAP drops, the spine is left unprotected and "your disks are toast!" 

If you are going to use a belt for the sake of increasing the weight, you can use a core dependent lift, but consider this: why are you using more weight than your natural supportive capacity can handle how much strength is enough? If you are using a belt to protect your self against fatigue during sets to failure, I will warn you against this as well. Performing sets to failure in squats, deadlifts and overhead lifts is a dangerous undertaking. If you lose core integrity during these lifts, no spotter or rack will save you · in time to prevent an injury these injuries occur in split seconds. If you are using a belt so you can hammer the legs without being limited by the lack of core strength, then the same push/pull dilemma exists with the core. Plus, you are creating legs that can generate more force than the core can support another potential problem sure to cause a back injury down the line. Finally, if you are using a belt to work in a lifting-related occupation, you will be better served by properly conditioning your core and learning proper lifting mechanics when handling heavy objects. Keep these tips in mind:

1. Most injuries are due to lack of proper conditioning not lack of belts. Therefore, start a progressive core training routine.

2. Learn proper lifting mechanics.   For heavy stuff, keep the object close to your body, keep your back straight and use your legs.

3. Avoid repetitive tasks to one side. Switch sides if possible. If you can't take this into consideration when designing a conditioning program.

4. Look for the advice of professionals. Certified Strength and Conditioning Specialists (CSCS) and physical therapists are just some of the people that can be hired to help design effective core stabilization programs.

My opinion on weightlifting belts is one I will be taking up with the conditioning community in an upcoming conference. The only time I see a weightlifting belt recommended is during specific and extreme conditions of elite athletic performance. If an athlete participates in a sport that requires maximal lifting and allows the use of a belt, then use a belt! One must prepare for the specifics of the "target activity." This only pertains to "strongman" competitions, powerlifting and also Olympic weightlifting. In all other instances, especially in industries requiring repetitive lifting, a strong argument can be made that wearing a belt does not provide optimal protection. For these instances, education and preventive strategies pay higher dividends for time invested.

To summarize the scientific literature on the proper use of belts, the following guidelines are recommended:

1. Use a belt during maximal or super-maximal attempts. However, outside of sports that require maximal attempts, true gut-wrenching maximal attempts are not necessary, especially if doing so will put the back at risk of injury.

2. Use a belt during sub-maximal loads during repetition ranges to failure. Reps to true failure in these heavy lifts are dangerous and not needed for strength development. Work to the weakness of the core, not the strength of the legs. Eventually, the core (i.e. usually the weak link) catches up and there will be no need for a belt.

3. Use a belt during periods of back rehabilitation; trying to protect the back. If you have been working with heavy objects and using a belt, wean yourself off it. Stop using the belt 25% of the work time. Then, slowly increase the amount of time you work without the belt. To wean yourself off the belt during training, stop wearing it during the lighter warm-up sets. Then, slowly start working in heavier loads without the use of the belt. Take a couple of months to totally make the transition to a no-belt condition. Your back will love you for it and chances are you will develop an "injury-resistant" core.

Juan Carlos Santana, MEd, CSCS, is an international speaker on human performance. He consults for major sport teams, equipment manufacturers, fitness organizations as well as private clients. Carlos is currently involved in various research studies and is continuing his doctoral work at the University of Miami's Department of Sports and Exercise Science. He can be reached for questions or private consulting at 561-393-3881 or jcs@gate.net.