Q: I have been a weightlifter for many years. Weight belts were always used, especially when doing squats. Now I am being told that weight belts are not only passe but also are unhealthy. Is this true?
A: Weightlifters and bodybuilders, when performing heavy vertical lifts or squats, often use weight belts. In some weightlifting arenas, the weight belt went from being an occasional gym accoutrement to a full-time accessory. In some cases, people even wear weight belts when performing bench presses.
Most fitness professionals and exercisers believe that continuous and chronic use of a weightlifting belt actually weakens the back and even leads to injury.
Psychologically, we feel we can lift heavier weight when we have what seems like good support around the back and abdomen. Physiologically, we are already provided with a natural weight belt in the form of abdominal and skeletal musculature. Constant use of a weight belt can shut this natural system down.
Muscles develop, strengthen and improve when they are challenged. A weight belt suppresses the muscle activity in the lower back, gluteus and abdominal areas, thus keeping them weak while the rest of your muscles strengthen. In addition, a big, thick leather belt buckled around the core not only increases blood pressure but also interferes with the natural rotation and flexion of the lumbar spine. If these muscles are allowed to weaken, injury can occur even when performing simple daily tasks such as twisting, reaching, lifting and bending. In more severe cases of weakened muscles, disc degeneration can be a result.
Paul Chek, founder of the C.H.E.K. (Corrective Holistic, Exercise, Kinesiology) Institute in Vista, Calif., says that there is some disagreement in the health and scientific community regarding “soft lumbar support” (such as the belts used by warehouse workers) during lifting.
“Even though there are studies demonstrating a supposed increase in performance while using weight belts, there are many more studies indicating weight belts are damaging, creating dysfunction in their users,” Chek writes in an article on his website, . While the belt may allow you to lift more weight, by doing so, “the belt will likely serve to traumatize the spine due to increased levels of compression and torsion, increasing the potential for a serious injury,” according to Chek.
Weaning yourself off a weight belt must be done slowly and carefully because “the deep abdominal now has sensory motor amnesia.” He recommends working with an exercise specialist trained to evaluate and stabilize the torso. It is very important to learn how to activate deep abdominal muscles (such as the transverse abdominal muscle), gluteus, lower back and spine before going totally beltless when weightlifting.
Linda J. Buch is a certified fitness trainer in Denver; linda@ljbalance.com.
