should i get a lifting belt?

X

xxbossxx

New member
hey guys, i’m a 22y/o 130lb female and my deadlift 1RM is 230, clean is 115. a lot of the girls at my gym have a belt for when the 1RM, and i’m wondering if it’s worth the investment. i plan on doing crossfit for the foreseeable future and have been doing for about 6 months. what do you guys think?

p.s. i’ve had some back injuries as a kid like a stress fracture in my spine bc i was a gymnast, i also have pretty bad scoliosis, not debilitating but like enough to effect my posture and some of my organs (lungs aren’t set right bc my spine pushes into them)
 
@xxbossxx I’m 30, about your weight, similar DL and max clean is around 150 when I’m training consistently. I think they can be helpful, but you really need to learn how to use them. A lot of people get belts and cinch the shit out of them thinking that’s going to stabilize their back without learning how to breathe properly. Personally, while I’m not an expert, I watched some videos on how to breathe/brace during heavy lifts and I try to work hard on this. I don’t usually use a belt because I feel like I’m quite stable without one. That being said—if you are wanting to keep lifting heavier, I’d say it’s a good investment as long as you have someone really work on your breathing and bracing and learn how to utilize it properly. Last thing you want is for it to be a crutch. Lastly—- as someone a little older with a bunch of back issues myself from sports in my teens and early 20s… tempo lifts with good bracing is your friend. My back is usually pain free when I’m consistently doing tempo DL and squat, AND when it comes to a 1rm, I think I feel much more strong and stable because of it.
 
@lewlew222 This is the exact conversation this topic always makes me hope for. A belt just to strap on tight isnt worth it, a strap with some knowledge about bracing, total game changer.
 
@lewlew222 When I see people making comments and knowing stuff like this, I'm so happy.

BRACING. CHANGES. THE. GAME.

Breathe control and abdominal strength is something most people lack, beefing both of these up will be more beneficial and overall make lifting easier. Belts are nice, but the belt is pointless if you can't brace against it.
 
@dthomas81592 It was such a game changer. I herniated a disc pulling 225 without bracing in a workout—told myself I’d never ever do that again. I tell everyone that learning to breathe is the only way to ensure longevity in the sport!
 
@xxbossxx It's a personal preference.

I am a light female as well, and I fhave been converted to team belt for bigger lifts. I find it gives me tactile feedback on how much I am engaging my core - and therefore encourages me to engage more. I find the tactile feedback also helps me keep a neutral spine in deadlifts - I find it easier to feel if I am losing my spine position slightly.

Does your gym have any spare belts lying around for you to try? Or you could borrow one and see how it feels.
 
@xxbossxx I recommend it. 26y female with a 270 deadlift and 140 clean. If anything, it reminds me to keep my core engaged. Grab one with a good return policy and give it a shot
 
@xxbossxx Similar stats here. I got myself a belt from BearKomplex (love it) but honestly only use it for high volume (e.g. sets of 20 heavy squats/deadlifts/thrusters) and sometimes when trying a new PR. I don’t like the idea of relying on it so I just use it when I am a bit fatigued on my lower back and I can tell I need some support
 
@xxbossxx I’m almost 45m, been doing CF for 14 years and I just got a belt last year…and a second one this week. I wish I got a belt years ago. It has directly contributed to increasing my deadlift PR from 320 to 375 over the past 6 months, combined with training and eating right.

Belts should be used when you get to 80% of your 1RM or if you have a high volume number of that particular lift. Especially with deadlifts in a WOD since it’s a lift that typically isn’t done at high volume. I wear a Velcro belt during WODs if it’s high number of deadlifts or cleans. I can then quickly undo the belt and relax it around my core as I do the other movements and then tighten it back up when I get back to the deadlifts.

My new belt is a lever locking belt which is 10mm thick. Much firmer and sturdy and really locks in your core. I used it for the first time yesterday doing deadlifts. Did sets of 5 and went beltless at 135, 225, 275 and then put the belt on for 315 and 345. When you use a belt you want to engage and push out your core/stomach which helps you lock in your body.

Again, I wish I would have gotten a belt 10 years ago. It makes a world of difference when lifting heavy.
 
@xxbossxx My wife is about your size, 46 years old has tries to only use her belt deadlifting over 300 and squatting over 275, so basically she puts it on around 85 to 90 percent of her max doesn’t use it for oly, but if it would help her get past that 190 clean I’m sure she would 🤣
 
@xxbossxx I recommend not doing 1rm ever! The benefit to risk of injury ratio just isn’t worth it. But I was 22 once too and remember how good that tangible representation of progress felt. It takes months if not years to see progress reflected in your physique but adding 5, 10 ect lbs to your max feels like “instant” progress comparatively. However, if you’re going to do it I can’t recommend a belt enough, not for warm up sets or lighter days but around the 70% of you max effort mark. The reason I personally don’t use it until that 70% range is because I personally feel that it doesn’t encourage proper muscle activation. But im just a random a hole on Reddit so take it with a grain of salt and good luck🤘🏼
 
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