Do the benefits outweigh the risks of wearing a lifting belt during weight training?

RISKS OF WEARING LIFTING BELT

Systolic blood pressure & heart rate may increase if isometric exercise performed (e.g., dead lift) (Hunter, 1989)

Systolic blood pressure & heart rate may increase if wearing tight lifting belt for extended duration

Abdominal & back strength may decrease if lifting belt worn regularly

BENEFITS OF WEARING LIFTING BELT

Participants 9 experienced weightlifters 1-2 years of training (3x per wk)

Mean age = 20.8 yrsMeasurements

IAP Pressure transducer connected to catheter inserted

via rectum or esophagus Spinal compressive force EMG connected to lumbar & abdominal skin

electrodes

ResultsIAP Increased more than control when wearing

belt while inhaling

Spinal compressive force Decreased more than control when wearing

belt while inhaling

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)

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

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

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)

Equivocal evidence that lifting belt usage decreases or prevents fatigue or injury

(Finney, et al., 2003)

Increases spinal stabilityDecreases forces on the spineMay improve exercise performance

Bottom line: Benefits outweigh risks of wearing lifting belt while weight training

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.

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?

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 worn when lifting any load (e.g., 60% 1-RM)? Explain.

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.

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?

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).

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?

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)