Using a belt

[greemah]

I know this has been discussed before but thought I would start a new topic.

I workout twice a week, Monday is heavy deads and Thursday is 20-rep squats. For the passed few months I get a lot of pain and stiffness in my lowerback for days after deadlifting, and a bit from squatting, and the squatting is definitely affected by the soreness. It's like my lowerback doesn't recover anywhere near the rest of my body

Anyway I did 2 sets of 7 (165kg) of a romanian deadlift on Monday and used a belt, it didn't seem to make it any easier but I noticed less pain/stiffness over the next few days.

Today I did the 20 rep squat (122kg) using the belt, and it made it way easier. I probably could have got another 3 reps if I tried, and I was so much less fatigued I powered through my other exercises and cut 10 minutes off my usual workout time.

I am just wondering, what are peoples opinions on using a belt for squats/deads - does it really weaken your abs and lower back?

[Mcmass]

Using a belt offers assistance/support so will mean you are able to lift more. Its like having a second "core" to brace the spine.

I don't personally like using a belt unless I'm doing single or low rep deads or squats or its in a power-lifting competition. And even then often go without.

There have been times when my erectors get overly tight/sore from deads/squats. And 9/10 times its lack or flexibility/mobility, which causes the erectors to flex or round especially in the bottom lifting position.

This means the poor erector muscles get a heap of work through the week, without the time they need to relax and recover.

My opinion would be the belt may offer some instant relief and let you get through your weekly program, but it would also be very helpful for you to look at what you need to work on as far as flexibility/mobility, both before/during and post training and even outside of training.

I know its nowhere near as fun as lifting, the work you put into it pays off big time long term. Means you can lift heavier for longer without having as many niggles :wink:

[BeastBuilder]

I believe there are two different trains of thought on why people use belts.

One group use them as actual support, so cranking it as tight as possible and having it keep them tight.

The other, which is me personally, use them in a more lifting weight sense in that you have it looser and push out against it with your abs. This essentially increases intra abdominal pressure and helps you lift more. It takes a bit to learn how this works but once you get the hang of it it is great.

Strong broscience here but this is what I think in terms of weakening and strengthening the core. The first lot where people crank it up and have it keep them tight may be making their core etc weaker as the core muscles aren't doing as much work because the belt is doing it all. The second, and much better, way imo actually increases your core strength as you learn how to use your diaphragm and deep core muscles (Transverse Abs etc) and you learn to brace against something rather than have it do all the work.

[greemah]

Thanks for your input guys

Mcmass: how can I find out what mobility/flexibility work I might need to do? It's not my erectors that are the problem, it is my real lower back like around the love handle area that gets pain & stiffness for days after

Beastbuilder: I have it pretty tight, but definitely pushing my abs against it which I found easy as I am used to pushing my abs out without a belt to try keep a tight core. It seems like abs are doing less since with a belt you can push out and get tight without tensing your abs hard, but without a belt when you push out you need to tense your abs at the same time

[Mcmass]

Without seeing you squat and deadlift it could be a number of things.

The best way is to find someone who specialists in movement, like an exercise kinesiologist or someone with the knowledge in these lifts. They will identify whats going on.

The problem is not where you feel the pain, its painful there because the lumber area is over compensating for lack of mobility in other areas.

Most common reasons for lumber flexing are lack of mobility in the ankle,hips, thoracic spine or shoulder girdle.

If you want to do some research yourself have a search online for things related to what your experiencing. If you have to spend money on someone thats going to help important lifts like these though, its money well spent.

[gringo]

I can only speak from my own experience but I recommend using a belt only when needed on your heaviest sets. Surprisingly I used to have back pain niggles after back day until I finishing with broomstick twistsx 100 reps after back day every time. I know it sounds like bullshit but I have been pain free since and I have a physicly demanding job to top it off. Im also a shit speller

[kiwi_iron]

Only ever used it when lifting in very low rep ranges...