Here’s everything you should know about wearing a belt:
Learn how to Brace with this article from our friends at JTS: https://bit.ly/2IM1PMv
My Belt is a 10mm, 4 inch wide, double prong in the color fuchsia from Inzer Advanced Designs
ONE THING I DIDN'T ADDRESS:
Q: When should I put on my belt in my training session?
A: Put your belt on before your programmed belted sets. Try putting it on 1-2 warm up sets before your top sets. You should warm up without a belt for easy weight, and then use it when the intensity gets higher. You do not want to fatigue yourself by saving your belt for only your working sets. KEEP THAT IN MIND!
1. You Should Learn to Lift Beltless - when you’re starting, don’t use a belt. Learn how to properly increase intra-abdominal pressure and aid spinal stabilization without needing a belt.
Also keep in mind that training with a belt does not protect against, or replace poor technique and improper bracing. Focus on creating tension with your body, and dial in your set up and execution of the lift with proper bracing.
2. When you’re ready, you should still train without a belt at times. Periodize your training, where you have some belles work intentionally programmed.
Belt-less training is important, but keep in mind that it lacks specificity for powerlifters, and belt training (if you compete with a belt) should be more frequent when getting closer to competition time.
3. Sizing and Fit: When thinking about what kind of belt you need, think about these things:
If you’re competing, ensure the belt is competition legal.
should be fit to your torso so that it’s over your abdominals and the low back.
First, check that the belt size and brand is competition legal
does it fit in between your ribs/hips? Try to avoid placing it on bone, and get it on your abdomen and low back. There are some lifters who prefer the belt to sit on their ribs, I am not one of them.
thicker the belt, the more rigid your core should be, if you’re using it properly. That thickness can interfere with dynamic lifts like the clean & jerk.
you should be able to stick a finger, or all of them between your belt and body. You need room for abdominal expansion, so yes, you can have a belt that is too tight.
How to brace:
If you don’t know how to brace, then there is no need to wear a belt. That is a slightly longer conversion, but check out these helpful videos:
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