Topic: lifting belt concensus

[Stephen Georgiou]

Im curious to know whether there is a general concensus as to the purpose of using a lifting belt? 

Injury prevention or performance enhancement?

Does belt use really benefit either? The fact that so many lifters do choose to wear a belt would suggest some real benefit (even if its a psychological one). However, I do wonder if people simply follow the majority in a blind hope that there may be some benefit.

Would all those superhuman WR lifts have been made if the lifters had not been wearing a belt? Did the extra intraabdominal pressure provoided by belt use really support the extra 2.5kg? Would the lifter have risked a herniated disc without its use? etc...

Do you guys know of anywhere i can find more information on the matter (preferably evidence based)?

These questions have bugged me for a very long time.

Thanks! 

[Zach Wheeler]

I started wearing a belt with cleans. It's not as tight as it is when I squat, but about 1 or 2 loops less.

I find I'm more comfortable getting under the bar with a belt, which is my biggest problem in the clean. It's definitely psychological for me.

[craveking]

I work out almost every day with Donny Shankle, Jon North and Caleb Ward. Caleb and Donny always wear a belt while Jon does not. I found this article to be an excellent summary of the benefits and proper use of a belt. Here's an excerpt:

"belts should only be used on two primary occasions. The first is when performing maximal or submaximal lifts in exercises such as the squat or deadlift, in which the weight is supported by the lifter's back. The second is while performing exercises, such as the military press, which may cause the back to hyperextend. The belt should be loosened to allow blood pressure to return to normal levels in between sets."


http://sportsmedicine.about.com/cs/strengthening/a/aa060201a.htm

[Jamie Carruthers]

You have to choose the solution based on the situation  

Taken from:
http://www.nsca-lift.org/hottopic/viewhottopic.asp?topicid=160

Scientific studies regarding the use of belts for athletic endeavours
is scarce. Much more evidence and insight exists for the use of belts
in occupational settings. The relevant information from occupational
usage is discussed in this article and is blended with the limited
work on athletic/performance use to form a position statement. Given
the assets and liabilities of belt wearing, they are not recommended
for healthy individuals either in routine work or exercise
participation. However, the temporary prescription of belts may help
some individual workers return to work.

The exception is for extreme athletic lifting where belts appear to
increase torso stability to reduce the risk of buckling and provide
some elastic extensor recoil to assist with the lift. But the
possible liabilities underscore the counterpoint to this proposition.
The individual must make their own informed decisions on whether or
not to wear a belt although guidance is provided here for their
prescription and use.

The average person must be confused when they observe both Olympic
lifters and back-injured people wearing back belts. A review of the
documented effects of belt wearing in occupational settings (McGill,
1993) would support that:

• Those who have never had a previous back injury appear to have no
additional protective benefit from wearing a belt.
• Those who are injured while wearing a belt seem to risk a more
severe injury.
• Belts appear to give people the perception they can lift more and
may in fact enable them to lift more.
• Belts appear to increase intra-abdominal pressure and blood
pressure.
• Belts appear to change the lifting styles of some people to either
decrease the loads on the spine or increase the loads on the spine……….


Belt use for Serious Lifting Athletes

Much of the occupational evidence has relevance for athletic use of
belts. There is no question that belts assist in generating a few
more Newton-meters (or foot-pounds) of torque in the torso through
elastic recoil of a bent torso that is stiffened with a belt.
However, if a neutral spine is preserved throughout the lift this
effect is diminished. In other words, to obtain the maximal effect
from a belt, the lifter must lift poorly and in a way that exposed
the back to a much higher risk of injury! There is no question that
belts assist in generating torso stiffness to reduce the risk of
spine buckling in extreme heavy lifts. Many athletes working at this
edge of the envelope will receive this assist. However, other
techniques are employed to maximize the torso stiffness – the lungs
are filled to almost the top of tidal volume and the breath is then
held. In some tasks, an athlete will only "sip" the air never
allowing much air to leave the lungs that would reduce torso
stiffness. Belts also increase intra-abdominal pressure which in turn
increases the CNS fluid pressure in the spine and, in turn, the
brain.

Many people adopt belts in training for one of three reasons:

• They have observed others wearing them and have assumed that it
will be a good idea for them to do so.
• Their backs are becoming sore and they believe that a back belt
will help.
• They want to lift a few more pounds.

None of these reasons are consistent with the objective of good
health. It would appear that if one must lift a few more pounds, wear
a belt. If one wants to groove motor patterns to train for other
athletic tasks that demand a stable torso, it is probably better not
to wear one. Instead individuals are encouraged to train the core
musculature and to perfect lifting technique.


-------------------------------

Miyamoto K et al   Effects of abdominal belts on intra-abdominal pressure,
intra-muscular pressure  in the erector spinae muscles and myoelectrical
activities of trunk muscles.   Clin Biomech (Bristol, Avon) 1999 Feb;
14(2):79-87

Intra-muscular pressure of the erector spinae muscles increases significantly
by wearing an abdominal belt during Valsalva maneuvers and during maximum
isometric  lifting exertions, while maximum isometric lifting capacity and
peak intra-abdominal pressure are not affected. Electrical activity of rectus
abdominis increases significantly by wearing an abdominal belt during
Valsalva maneouvres (after full inspiration) and during isometric leg
lifting.

It is concluded that wearing abdominal belts raises intra-muscular pressure
of the erector spinae muscles and appears to stiffen the trunk. Assuming that
increased intra-muscular pressure of the erector spinae muscles stabilizes
the lumbar  spine, wearing abdominal belts may contribute to the
stabilization during lifting exertions.
-------------------------------

Cholewicki J et al    Lumbar spine stability can be augmented with an
abdominal belt and/or  increased intra-abdominal pressure.   Eur Spine J
1999;8(5):388-95

The belt and raised IAP (Intra-abdominal pressure) increased trunk stiffness
in all directions, but the results in extension lacked statistical
significance. In flexion, trunk stiffness increased by 21% and 42% due to 40%
and 80% IAP levels respectively; in lateral bending, trunk stiffness
increased by 16% and 30%. The belt added between 9% and 57% to the trunk
stiffness depending on the IAP level and the direction of exertion. In all
three directions, the EMG activity of all 12 trunk muscles increased
significantly due to the elevated IAP.

The belt had no positive or negative effect on the activity of any of the
muscles, with the exception of the thoracic erector spinae in extension and
the lumbar erector spinae in flexion, whose activities decreased. The results
indicate that both wearing an abdominal belt and raised IAP can each
independently, or in combination, increase lumbar spine stability. However,
the benefits of the belt must be interpreted with caution in the context of
the decreased activation of a few trunk extensor muscles.
----------------------------------------------

Cresswell A, Blake P & Thorstensson A   The effect of an abdominal muscle
training program on intra-abdominal pressure. Scand J Rehabil Med 1994 Jun;
26(2):79-86

The effect of 10 weeks' specific abdominal strength training (resisted trunk
rotations) on intra-abdominal pressure was investigated in 10 healthy males.
Isometric rotational force, trunk flexor and extensor torque and
intra-abdominal pressure were measured as well as intra-abdominal pressure
responses to Valsalva manoeuvres, maximal pulsed pressures, drop jumps and
trunk perturbations.

Rotational strength increased 29.7% after training without significant change
in intra-abdominal pressure. The isometric flexor strength did not change,
while the extensor strength increased 11.0%. Valsalva and pulsed pressures
increased 11.6 and 9.2%, respectively. The rate of intra-abdominal pressure
development during pulsed pressures, drop jumps and trunk perturbations
increased after training. The level of intra-abdominal pressure during the
latter two tasks remained unchanged.

It is  concluded that an increase in strength of the trunk rotators with
training improves the ability to generate  higher levels of voluntarily
induced intra-abdominal pressure and increases the rate of intra-abdominal
pressure development during functional situations. 

-------------------------------------                 

Hemborg B et al     Intraabdominal pressure and trunk muscle activity during
lifting--effect of abdominal muscle training in healthy subjects.  Scand J
Rehabil Med 1983;15(4):183-96

Twenty healthy young men went through intense isometric training of the
abdominal muscles for five weeks. Before and after training the subjects were
put through a standardized test programme, measuring the strength of
abdominal and back muscles, and a series of lifts, 10, 25, and 40 kg, leg
lifts and back lifts. The intraabdominal pressure (IAP), and the EMG activity
of the oblique abdominal muscles, and of the erector spinae muscle were
recorded.

It was found  that:

1.  The strength of the trunk flexors increased markedly after abdominal
training. The activity of the oblique abdominal muscles when lifting
decreased after abdominal training, i.e. motor unit recruitment was not
improved.

2.  The IAP at lifting was not affected by abdominal training.

3.  The activity of the oblique abdominal muscles was of no decisive
importance to the IAP.

4.  The strength of the back muscles increased, but the activity of the back
muscles at lifts was not affected by abdominal training. In back lifts there
was no detectable activity of the back muscles during the beginning of the
lifting and during a great part of the lowering.

5.  In back lifts the maximum activity of the abdominal muscles appeared long
before the peak of the IAP, which may be of  importance with regard to the
development of inguinal hernia.
-------------------------------------------

Cholewicki J, Juluru K & McGill S   Intra-abdominal pressure mechanism for
stabilizing the lumbar spine.
J Biomech 1999 Jan;32(1):13-7

Two distinct mechanisms for stabilising the spine were simulated separately
and in combination. One was antagonistic flexor-extensor muscle coactivation
and the second was abdominal muscle activation along with generation of IAP.

Both mechanisms were effective in stabilizing the model of a lumbar spine.
Both  mechanisms were also effective in providing mechanical stability to the
spine model when activated simultaneously. The breath-holding IAP mechanism
for stabilizing the lumbar spine appears preferable in tasks that demand
trunk extensor moment such as lifting or jumping. This mechanism can increase
spine stability without the additional coactivation of the erector spinae
muscles of the back.
-----------------------------------------

[Stephen Georgiou]

many thanks!

[Mike Cook]

The other day at the gym where I work out at I saw a guy that was wearing 2 belts.  One around his waist, like normal and the other around his chest.  He was doing 405lb squats, but barely going down to a 1/4 squat. 

[Dave Chiu]

This is not like buying a car.

It is inexpensive and easy to try it yourself.

For me, it makes as much difference

as lifting shoes for CJ,

but less difference than thumbwrap for SN.

I use a belt for wts of 90% and more, finding it gives a boost

that helps the transition to the higher range.

My middle doesn't allow me to tighten it enough

to not shift in the start position w/o being too tight

when upright, so it is mainly for SQ and JK

(but you can't put it on DURING CJ,

so it's just along for the ride at first)

-- maybe when I slim to sub 200...

If you really have a mind for research,

do some yourself by watching the vid archives of Worlds

to notice the range of preferences.