How to wear belt for deadlift? Why Does the Thickness of a Weightlifting Belt Matter?

You’ve probably worn a lifting belt if you lift — or have lifted — large weights. You fasten it around your waist and then brace and tighten your body by flexing your stomach against it. This makes your back more firm, which improves lifting form and protects your back.

How to wear belt for deadlift
How to wear belt for deadlift

Lifting belts are a must-have, but they’re also worthwhile to understand how to utilise. We’ll go over a lot of information regarding weightlifting belts and how to start using them in your workouts in this article.

How to Wear a Weightlifting Belt

How to Wear a Weightlifting Belt

You can’t just put on a belt and expect it to perform miracles. To put it another way, you can’t just put on a belt. You must make advantage of the belt. It takes practise, just like any other talent worth acquiring. Here’s how to use a lifting belt properly.

Step 1 – Place the Belt Around Your Waist

The weightlifting belt should ideally lay slightly above your hip bone, allowing for complete contact across the back, sides, and front of the body.

Step 2 — Take a few deep breaths and tighten your belt.

Take a few deep breaths and tighten your belt.

The belt should be snug, but not so tight that you feel like you’re going to burst. Allow enough space for your stomach to expand so you can brace and produce tension. Your belt should be snug and tight when you start bracing, but it will loosen up as you brace.

Step 3- Inhale deeply and expand your chest into the belt.

The purpose of a weightlifting belt is to stabilise your back. Your core is your first line of defence against a weak back. You should be tight if you brace your core muscles. All the belt does is allow you to brace more fiercely. To do so, inhale deeply into your belly button and flex your abs and lower back. Then, for the duration of the lift, maintain this position.

How to Brace Yourself When You’re Wearing a Belt

Regardless of whether or not a lifter uses a belt, they must acquire effective bracing and breathing mechanics for submaximal and maximal lifting attempts. A belt will just function as a band-aid rather than an effective supplemental training tool if you don’t have the correct bracing and breathing abilities. Here’s how to brace for any lift, whether you’re wearing a belt or not.

How to Brace Yourself When You’re Wearing a Belt
  • Assume you’re being punched in the stomach. You’d flex every muscle in your stomach if someone handed you a knuckle sandwich in your bread basket, wouldn’t you? The first step towards a secure and stable back is to do this.
  • Breathe deeply into your core. Consider breathing into your abdomen as you prepare to receive a (fake) punch in the gut. With each breath, the tension should increase. Visualize the ribs being drawn into the body and the pelvis being neatly stacked underneath it. Maintain your tension and concentrate on drawing your ribs into the body.
  • Extend your oblique muscles. During loaded movement, the obliques are essential for maintaining pelvic alignment and stability while limiting rotational stresses at the hips and spine. As you breathe into your core, imagine puffing them outwards, almost as if you were puffing your cheeks (face) out.

Wearing a Weightlifting Belt Has Its Advantages

Wearing a Weightlifting Belt Has Its Advantages

Three reasons to use a weightlifting belt are listed below. It’s crucial to note that these advantages come with appropriate bracing and breathing techniques, even if you’re not using a weightlifting belt. For ideal bracing technique, a lifter must be able to support himself both beltless and with a belt.

Stability of the spine is improved.

A weightlifting belt can help a lifter raise intra-abdominal pressure and stabilise the spine during lifts by increasing intra-abdominal pressure.

A lifting belt can provide additional support in events that need maximum stiffness and tension in the torso, similar to how a lifter braces appropriately. It’s crucial to remember that a weightlifting belt won’t compensate for or protect you from bad technique or improper bracing during a lift.

Lumbar Extension Can Be Minimized

A weightlifting belt can help prevent excessive arching of the lower back, especially during overhead lifts, by providing support and feedback. Many people fail to keep their spines in a neutral position during overhead lifts, and pressing weight overhead with an arched back can result in injury.

It can assist you in learning how to properly brace.

It’s worth repeating: a weightlifting belt isn’t a replacement for poor bracing mechanics. Having a real belt wrapped around your waist to press against can help you become more conscious. A weightlifting belt provides rapid tactile feedback, allowing the user to evaluate whether or not they are actively expanding into the belt.

Who Should a Weightlifting Belt?

Who Should a Weightlifting Belt?

It’s critical to pick the correct weightlifting belt for you based on your goals, sport-specific movements, and rules (see below for several organisations and sports).

A weightlifting belt that is too rigid, too thick, or not sanctioned can have a big impact on your maximum strength and power. Weightlifting belts may be beneficial to a variety of strength and power athletes, as noted below.

Strongmen and Strongwomen are men and women who have a lot of strength.

Weightlifting belts are frequently changed by strongman athletes depending on the event or moves they are performing. Strongman demands athletes to be both physically strong (as in the deadlift or overhead pressing events) and mentally strong (as in carries, stone lifts, and throws). Some athletes may prefer a thicker, less pliable belt for sports requiring less mobility, as it provides slightly more support. For more strength and movement-based events, some lifters may prefer a more malleable but still supportive weightlifting belt.



The squat, bench press, and deadlift are all used in powerlifting to determine maximum strength. In comparison to Olympic and strongman weightlifting, the necessity for a more elastic weightlifting belt is reduced because the ranges of motion are frequently reduced. Weightlifting belts used in powerlifting are thicker, sometimes wider, and more unyielding due to the considerable differences in sporting movements.

Weightlifters during the Olympic Games

Olympic weightlifters require a belt that is both strong and unyielding to aid with big lifts, as well as a belt that is more malleable and thinner than those used in powerlifting.

Some lifters may choose a more supporting nylon belt because to the increased hip flexion and mobility required in the snatch and clean & jerk. Some lifters like a stiffer leather belt, which can provide greater stiffness and movement. Look for leather belts with a tapered pattern.

Why Should You Learn to Lift Without a Belt Before Putting One On?

Why Should You Learn to Lift Without a Belt Before Putting One On?

Lifters frequently rely too heavily on belts in their workouts, ignoring their bodies’ innate ability to build and harness intra-abdominal pressure.

Wearing a weightlifting belt can dramatically improve a lifter’s performance if they have taken the time to acquire solid bracing and breathing mechanics while training beltless, such as in powerlifting or weightlifting.

A belt may also be a suitable alternative if a lifter is concerned about spinal integrity owing to a past injury. (Another option is to avoid lifting a weight you can’t move without using a belt.)

Why Does the Thickness of a Weightlifting Belt Matter?

Why Does the Thickness of a Weightlifting Belt Matter?

Weightlifting belts exist in a variety of shapes and sizes, as well as different materials and thicknesses. When selecting a belt, you should consider two factors: the belt’s thickness and your training style. The width of a belt refers to how “tall” it is on your torso, while the thickness refers to how thick it is from an aerial view.

A thicker belt will often provide more spine rigidity, which may be useful for heavier, less dynamic lifts like squats and deadlifts. A heavy, inflexible belt, on the other hand, may impede with more dynamic lifts like the clean and jerk. The width of a belt should be custom-fit to an individual’s torso, lying over the abdominals and lower back while allowing for upper-torso movement.

A lifter’s skin may be pinched and/or rubbed if the belt is excessively wide or too thin, compromising maximum comfort during a lift. Coaches and athletes should try out a variety of weightlifting belts to see which width and thickness are best for their needs.


It helps to know that people with certain characteristics prefer their belt in certain positions, and that the level of tightness is dictated by our ability to brace properly into the belt.

When in doubt, we should rely on trial and error to determine the best deadlift belt position for us.

And this article will help you answer the following questions about how to wear belt for deadlift:

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Field John

If you are an avid believer in health and fitness and want to do something for your team, I can help. As the founder of Field Goals Fitness, I lead a collective of health and fitness professionals dedicated to helping Australians lead a more active and healthier lifestyle. With a warm, friendly, and supportive approach that gets results, I enjoy helping individuals & organisations achieve sustainable success with their health and fitness goals. Certifying as a Personal Trainer in 2009, was a turning point in my life. I had spent 14 years in the corporate world in Business Development roles and decided to take all that I had learnt in sales and marketing and start my own business.

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