The Common Weightlifting Belt
Mistakes You Must Avoid for Better
Results

Do you wonder why you are benefiting from wearing
weightlifting belts? Are you sure you are wearing your
belt the right way?
Weightlifting belts are important whether you are a
powerlifter or a bodybuilder. It helps you maintain the
right amount of pressure around your core. Still, many
people are unaware of how to wear the weight lifting belt
to benefit the most.
In this blog post, we will discover the mistakes you might
be making with your lifting belt, and what measures you
should take to rectify them. You will get all the
information you need, to use your belt effectively.

Mistake #1: Over-Relying on
Weightlifting Belt
Wearing a weightlifting belt constricts your waist around the midsection. This
compression makes breathing challenging during lifting. As a result, you
experience shallower breathing, which reduces oxygen intake for working
muscles.
Weightlifting affects your ability to brace your core muscles. When lifting
heavy weights, it’s crucial to take a deep breath and hold it to create intra-
abdominal pressure and brace your core muscles. This pressure stabilizes the
spine and prevents it from collapsing under the load weight.
Lifters over-rely on the weightlifting belt for core stability and forget bracing
their core muscles properly. It increases chances of spinal injury and reduces
weightlifting effectiveness.
Learn proper breathing technique for wearing a weightlifting belt. Take a
deep breath into your stomach, not just your chest, and hold it while lifting.
Focus on bracing your core muscles and maintain a proper spinal alignment
throughout the lift.

Mistake #2: Choosing a Buckle Solely
Based on Its Appearance
Weightlifting belt buckles play a significant role
in determining your belt fitting and ease of use.
When choosing a weightlifting belt buckle,
check its functionality rather than solely relying
on the looks.
Here are some common types of weightlifting
belt buckles with their advantages and
disadvantages for weightlifting:

Single Prong Buckle:
Advantages:
• Easy to adjust and loosen.
• Generally less expensive than other buckle types.
• Provides a secure fit and good support.
Disadvantages:
• Difficult to put on and take off than other buckle types.
• Becomes loose during heavy lifting, requiring frequent
readjustment.
• Single prongs bend or break over time.
Ideal For:
Single Prong Buckles are budget-friendly options for beginner or
intermediate lifters who are looking for a budget-friendly. They offer
quick adjustment, good support and a secure fit.

Double Prong Buckle:
Advantages:
• Provides a secure fit and good support.
• Offers more stability than single prong buckles.
• Less likely to become loose during heavy lifting.
Disadvantages:
• More difficult to adjust and loosen than single prong buckles.
• May cause discomfort or dig into the skin.
• Double prongs may be less durable than other buckle types.
Ideal For:
Double Prong Buckles are suitable for advanced lifters who require
more stability and support during heavy lifting. They take more time to
adjust.

Lever Buckle:
Advantages:
• Easy to adjust and remove quickly.
• Provides a very secure fit and good support.
• Generally more durable than other buckle types.
Disadvantages:
• May be more expensive than other buckle types.
• Requires a tool to adjust or remove the belt.
• May cause discomfort or dig into the skin.
Ideal For
Lever Buckles are good for powerlifters and competitive lifters
who require maximum support and a secure fit during their
lifts.They are a more durable buckle type.

Velcro Buckle:
Advantages:
• Easy to adjust and remove quickly.
• Provides a secure fit and good support.
• Generally less expensive than other buckle types.
Disadvantages:
• May become loose during heavy lifting, requiring frequent
readjustment.
• May lose its effectiveness over time due to wear and tear.
• Not as durable as other buckle types.
Ideal For:
Velcro Buckles is a pocket-friendly choice for beginner or intermediate
lifters. They are moisture wicking and easy to adjust.

Mistake #3: Not Being Patient Enough
to Break Into New Weightlifting Belts
When you buy a new weightlifting belt, it may feel stiff and uncomfortable at the first
try. This is because the leather or nylon material needs to be broken in for optimal
use. However, some lifters are not patient enough during this process and use the belt
before it has been properly broken in. It leads to stiffness and uncomfortable fitting.
Properly and gradually Breaking in a new weightlifting belt ensures optimal use and
performance. Here are some tips on how to break in a new weightlifting belt:
• Wear it around for a few Hours: Before using the belt during a lifting session, wear
it around for a few hours. This helps to mold the belt to your body and soften it up.
• Gradually Increase the Use: Start by using the belt for light lifting sessions and
gradually mold it to your body and loosen up. Avoid using it for heavy lifting right
away as this can cause discomfort and stiffness.
• Flex the belt: Flexing the belt in different directions loosen ups the material and
makes it more flexible. Bend and twist the belt in various directions to enhance its
stretch.
• Use a Leather Conditioner: Applying a leather conditioner to a leather belt to
soften it up and prevent cracking.
• Hang the belt: Hang the belt up when not in use to prevent it from becoming
stiffening and losing its shape.

Belt-Positioning Mistakes
Weightlifters usually make the mistake of wearing a belt where it seems comfortable
or supportive. Wearing a belt too low on your hips or too high around your ribs is a
common mistake you need to avoid.
Where to wear the weightlifting belt?
The best belt position is to place it right above your hip bone and make sure that the
belt is in full contact with your lower back, the sides of your waist, and your abdominal
muscles. You will get the most advantage from your belt by wearing the belt around
the widest portion of your abdomen.
Positioning the Belt for Squats
When doing squats, you should wear your weightlifting belt directly over your belly
button. If you position it any lower than this, the belt will interfere with your squat
depth.
Positioning the Belt for Deadlifts
During the deadlift workouts, you should wear the belt a little higher on your body as
compared to when performing squats. If you wear the belt a bit too low, it will restrict
your deadlifts form leading you to lose lower back tightness. Improper form can also
lead to a lower back injury.

Belt-Tightness Mistakes
Another mistake the weightlifters make is by tightening the belt to the point where
you probably are strangling your core. You need to understand that tighter is not
better, over or under tightening the belt can have adverse effects on your body while
lifting.
Over-tightening the Belt
If you are wearing your belt like the ones you use to hold your pants up, stop! you are
doing it all wrong! It usually happens when you tighten the belt on your waist
circumference at rest and you are not breathing properly.
No Room to Breathe
If you are holding your breath while putting on your belt you are likely to leave no
room for yourself to breathe out. If you are not leaving enough room for your stomach
to expand when you breathe out, you will not be able to brace and create tension in
your core muscles.
Ignoring Bloating
Bloating is normal and natural. If you do not accept the simple fact that your waist size
can fluctuate in a day, you will be prone to make the mistake of wearing the belt on
your usual, fixed spot. There is no constant spot!

What is the ideal belt tightness?
Make sure you are wearing the belt in the right position and place it
above your hip bone and around your waist. Take a deep breath and
clasp the belt while your stomach is relaxed so that you have enough
room to breathe properly.
The belt should be tight but not too tight! A general rule of thumb is
that you should be able to slide in your fingers with little effort. Make
sure that your abs have enough belt space to push against during
heavy lifts.
Ideal Belt Tightness for Squats
When doing weighted squats, usually people prefer to wear the belt
tighter. One of the reasons is whilst doing squats most people wear the
belt lower on the torso towards the hip bone. If the belt is too tight at
the bottom of the squat, you may lose tension and will automatically
feel a lack of power.

Ideal Belt Tightness for Deadlifts
When it comes to deadlifts, lifters usually prefer a looser
fit in comparison to when performing squats. It is
preferable to wear the belt a little higher, and closer to
your waistline to avoid any unease the belt may cause.
Ideal Belt Tightness for Bench Press
The upper body muscles are involved in bench presses
like pectorals, arms, and shoulders. Usually, powerlifters
do not wear a belt when bench pressing. However, you
can still wear the belt and you can wear it pretty tight
because the bench press does not involve any folding or
bending of the torso.

Are you activating your abs?
Let’s clear a misconception! Weightlifting belts are not only
designed to support your lower back, they are also designed
to help your abdominal wall, and help create intra-abdominal
pressure. A lifting belt is used to increase the internal pressure
in the abs. As a result, it allows you to lift heavier and for
longer periods.
Intra-abdominal pressure helps you maintain spinal
stability[1] and decrease spinal compression whilst reducing
the chances of spinal injuries throughout the dynamic
movements during your workout sessions.[2] Be it squats,
deadlifts, or bench press exercises. For detailed information,
you can also read how weightlifting belts work?

Are you using the right belt?
There are different types of belts, designed for specific purposes
like powerlifting belts, velcro belts & bodybuilding training belts. The
type of material used in belts also varies according to the type of lifting
they are used for. The most popular types of weightlifting belts are
leather, neoprene and nylon belts.
Make sure that the belt you choose aligns with your fitness goals. If
you will be powerlifting, the belt you select should be suitable for
power lifting like sturdy belts. Similarly, for an Olympic weightlifter,
bodybuilder, or CrossFit the weightlifting belt must serve the purpose
it has been designed for.
You may also find these guides helpful for choosing the right belt:
• Leather vs Nylon Lifting Belt! How to Choose the Right One?
• Powerlifting vs Weightlifting Belt: Which One Is For You?

Conclusion
It is challenging to know and properly use the
weightlifting belts. But it is important to avoid
common mistakes associated with the belts use, so
that you don’t injure yourself in any way possible.
They are designed to help you increase intra-
abdominal pressure and reduce the likelihood of
injuries. If you use them correctly, you will increase
your chances of meeting your lifting goals more
effectively.