10 Minute Tip #20: The Truth About Belts, Bracing & Your Back in Barbell Training

If you're following a strength training or powerlifting program utilizing progressive overload, you'll eventually need a lifting belt. When worn and used properly and combined with the Valsalva Maneuver, a lifting belt is a positive addition to your strength training program.   The problem is, there is a lot of misinformation out there about belts. A proper lifting belt is made of a stiff material and applies pressure to the abdomen to enhance your body's ability to utilize the Valsalva Maneuver to create intra-abdominal pressure to indirectly stabilize the spine.   Here are some common beliefs about the utilization of powerlifting or lifting belts that we do not agree with: You should push your belly into your belt Lifting belts make your core weak Lifting belts are a crutch  You should only train without a lifting belt otherwise your abdominals shut off   In this 10-Minute Tip episode of the PRS Podcast, Drs. John Petrizzo, Rori Alter, and Alyssa Haveson discuss: The proper mechanism by which a lifting belt is combined with the Valsalva Maneuver to improve and enhance your strength development and safety under the barbell How your core muscles actually work with the belt and why you shouldn't push your belly into your lifting belt The way in which belts actually work to strengthen your core instead of making your core weak And how to tell if your belt is too loose because if it's too loose, it's not working properly!     If you're enjoying our podcast, please leave us a review on Apple or Spotify.   Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery    Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59    Get in touch with the show! Web: https://www.progressiverehabandstrength.com Email: [email protected] Rori IG: @rorimegan_prs Alyssa IG: @alyssahope_prs