Among health club members, approximately 27% report using lifting belts during workouts. Of these users, 90% state that their primary reason is injury prevention, while 22% report using belts to improve performance. Some individuals may use them for both reasons.
Despite their widespread use, current research in occupational settings provides insufficient evidence to broadly recommend lifting belts for injury prevention. Studies indicate that wearing a lifting belt does not significantly reduce the incidence of back injuries.
Electromyography (EMG) evidence suggests that lifting belts do not meaningfully reduce fatigue in the back muscles during lifting tasks. Muscle fatigue rates appear similar regardless of belt use.
Lifting belts have been shown to increase intra-abdominal pressure during heavy lifts such as squats and deadlifts. This increase in internal abdominal pressure acts to stabilize the spine and may reduce compressive forces on spinal structures.
Research indicates that lifting belts reduce the amount of spinal compression experienced during lifting. This effect may help protect spinal discs and vertebrae from excessive loading.
Wearing a lifting belt tends to limit excessive spinal motion and promotes safer lifting mechanics. It encourages slower, more controlled movements and greater use of the squat-lift technique, which flexes the hips and knees more and reduces spinal flexion.
Muscle Activation and Performance (EMG)
Studies show mixed effects of lifting belts on trunk muscle activation. Use of belts may reduce activity in some muscles, such as the abdominal obliques, while increasing activation in others, like the rectus abdominis. These effects vary depending on the specific muscles studied, the type of task, and individual factors such as gender.
Lifting belts may increase the velocity of movements during multi-repetition exercises such as squats. However, this increase in speed does not necessarily translate to higher force production.
Available evidence suggests that lifting belts do not negatively impact cardiovascular responses, such as heart rate and blood pressure, in healthy individuals during resistance training. Nonetheless, data on long-term effects remain limited.
While lifting belts offer benefits such as increased spinal stability, reduced spinal compression, and improved lifting mechanics, they do not replace the need for strong core musculature. Their use is best reserved for heavy or maximal lifts, and more research is warranted to fully understand their long-term effects in both occupational and strength training contexts.
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