Weightlifting Belt?

[ColdFX]

First off Im new to the forum....HI ALL!!

Anyways Im almost 16, about 190lbs, 6ft, and have a max bench of 250lbs.

I recently realized that I shouldnt soley be working my upper body, so I decided to try and start deadlifting. Of course I basically killed my lower back, and now thats its finally healed Im just wondering if a weightlifting belt will actually help prevent back injuries from deadlifting?

Thanks alot!

[JoeBAR]

Proper form will prevent injuries a lot more than a lifting belt. I don't belt-up on deadlift, no matter what weight I work with, even for a new max. I find it uncomfortable to start with, but also because I think most people, and me included, tend to push the guts against the belt to make it feel tight in the back when in fact, it's way more important to tuck the tummy in tight!
I do loosely wear a belt on squats though, for peace of mind, even if, like for the DL, I do try hard to hold my guts in and pray I'll be able to get up That said, I deadlift a lot mor ethan I squat.

[wildstang]

wearing a weight belt will also cause problems in developing the strength you need in your lower back. the key to good strong back muscles is actually your abdominals. primarily your inner core support muscles. most people only work there outer abdomenal muscles with no regard for your inner muscle lining, wich is your structural muscles asociated with posture.
here is an example of teaching yourself to train your inner stomach muscles.
you can purchase a biofeedback device like a drugstore blood pressure cuff.
lying on your back, legs extended, and place the cuff under your lumbar at the 3rd lumbar region. (directly under your belly button) pump up the cuff to 40mm of pressure and tighten the pressure release nob. exhale as you draw your belly down toward the ground and hold it isometrically for 10 to 30 seconds. as your contracting the pressure should increase from 40 to 60 on the dial. if it goes above 60 then your reverse tipping your pelvis and involving the rectus abdominus. dont do that cause it will take away from the inner muscle isolation your working. you must also exhale from your belly and not your lungs. most adults have a problem with this at first because weve learned to breath shallowly and in reverse order. another tip is to take quick breaths as your holding the isometric contraction. with practice you can easily learn to breath and still mantain the contraction.
these muscles your isolating respond better to isometric contractions with longer time under tension (1 to 2 minutes) and 2 to 3 sets per exercise. the inner muscles are slow twitch postural muscles and can be worked daily without overworking them.
heres a sample exercisee program.
week 1 exercise: vacum contraction, lying on back (described above)
reps: 1 sets: 3 length of time 10 to 30 seconds. can prgress to 1 to 2 mins in time. the use of the cuff is optional if you can do the exercise without tipping the pelvis.
week 2 exercise: vacuum contraction (4 point horse stance) reps:1 sets:3 duration 30 to 90 sec. the horse stance is performed on the floor, hands and knees support your body weight. the hands are positioned directly under the shoulders and the knees are placed under the buttocks about shoulder width apart. arch the lower back and retract (drop) the shoulders.
week 3 exercise:vacuum contraction standing reps 1 sets 3 duration 2 minutes.

this was given to me to do on my rehab at a sports medicine clinic. it strengthens your core muscles making you more stable on your lifts. try it. it has decreased the amount of back pain i suffer from on a daily basis tremendously also. can be used as preventive measure.

[Xaverious]

Its better for you back to use belt ...

[cujo-1]

Originally Posted by Xaverious

Its better for you back to use belt ...

why would it be better for your back? part of working your back is to develop strength and mass and by using a belt you are immobilizing a small section of muscle that isnt going to develop because of the crutch effect of wearing the belt. now how is that better?

[blast7]

Originally Posted by Xaverious

Its better for you back to use belt ...

Why.........?

[cujo-1]

Originally Posted by Xaverious

Its better for you back to use belt ...

i know why its better now! cause you look so cool with it on!!!!!!
come on! it will only hamper your strength progress and cause back problems in the long run.

[mrfroglegs]

those of you who say a belt is bad for your back... how many of you have competed in a powerlifting meet? just curious is all.

[bigpurp]

This depends... do you want to be a powerlifter or a ripped in shape bodybuilder? because the way you train for the two are TOTALLY different and very much don't compliment each other well.

If you want to deadlift 4 tons and use any means possible, then a belt will help you with that.

If you want to deadlift to build muscle, strength, overall core strength and stability, and have a good matched physique then ditch the belt.

How many deadlifters do you see walk to the floor with <10% body fat?

I don't want to look like a powerlifter, so I don't train like one.

[mrfroglegs]

if you look at the trend in powerlifting, you will see some leaner competitors. infact many top level bodybuilders are now training like powerlifters and actually competing in powerlifting events.

with that being said lets not turn this young man's original question into a powerlifting debate. if i was guessing i would say, "ColdFx" injured his back deadlifting because ego got infront of technique. you need to keep your hips low, shoulders back and tight, then drive your feet through the floor. i would guess you hurt your back because your hips were the first to rise, and your back was rounded. i would strongly suggest you find a powerlifter and have them show you the proper technique for regular and sumo deads... also learn how to box squat properly. deadlifting is awesome and very effective, but like anything else you need to learn it from an expert... and who knows pulling better than a powerlifter? once you have this motion ingrained in your body's movement pattern, then start adding weight.

as far as the belt goes.... i think both people are correct here. if your pulling for 8's or 10's, go beltless, but when you get down to the triples or 5's for reps.... belt up! you already injured yourself once, try to train smart. you can always strengthen those core stabilization muscles everyone it talking about by performing good mornings, various bridges, or weighted ab work. also keep in mind... when pulling for reps of 3 or 5 push your abs against the buckle of your belt. this actually increases core stability, locks your body in place, and lowers the chance for injury. if you dont believe me read any article written by anyone of the guys at elitefts.com. the bottom line... deads work, learn how to do them properly and safely.

good luck man, and keep pulling, you'll get it.

[wildstang]

Originally Posted by mrfroglegs

those of you who say a belt is bad for your back... how many of you have competed in a powerlifting meet? just curious is all.

i realize were your coming from, but have to add that even a good powerlifter will train without a weight belt untill they reach there safe maximum weight before doing harm to themselves. otherwise they will not develop the critical strength needed in the lumbar region if constantly wearing a belt. and the ones who do were one constantly approach them then and ask if there lower back hurts on a daily basis. chances are they will agree. and eventually if they deny it hurts they will eventually encounter a problem sooner or later.

[mrfroglegs]

the bottom line is that we are all here to promote fitness and help others get stronger. for anyone to say that a belt will always negate maximal performance over the long haul, is only speaking from internet and muscle and fiction articles. those of us who train others based off of nsca strength journals, and our own in the trenches experience know that there are times for a belt and times to leave it in the gym bag. as i said earlier, belt up when keeping reps under 5, and rock without it when squatting or pulling over 5 reps. to say that using a belt will lead to weak core strength or "the critical strength needed in the lumbar region" is rediculous. heavy deads, and by heavy i mean sets of triples (belted), should be followed by various types good mornings (unbelted), or preceeded with weighted ab movments. learning how to use a belt properly will increase performance, and that will lead to muscle gain and more overall strength. afterall isn't that why we are all here? to increase performance? no matter how you define performance.

[wildstang]

Originally Posted by mrfroglegs

the bottom line is that we are all here to promote fitness and help others get stronger. for anyone to say that a belt will always negate maximal performance over the long haul, is only speaking from internet and muscle and fiction articles. those of us who train others based off of nsca strength journals, and our own in the trenches experience know that there are times for a belt and times to leave it in the gym bag. as i said earlier, belt up when keeping reps under 5, and rock without it when squatting or pulling over 5 reps. to say that using a belt will lead to weak core strength or "the critical strength needed in the lumbar region" is rediculous. heavy deads, and by heavy i mean sets of triples (belted), should be followed by various types good mornings (unbelted), or preceeded with weighted ab movments. learning how to use a belt properly will increase performance, and that will lead to muscle gain and more overall strength. afterall isn't that why we are all here? to increase performance? no matter how you define performance.

on all of your previous posts you did not mention knowing when to use a belt untill just now. the exact point you just stated is what i said previously. maybe not in your exact words but i do believe the point got accross. my point was if training with a belt always, it will lead to trouble eventually. ive done my research on the subject and spent over 20 years in the gym and have seen many guys blow there back out on just the simplest things even away from the gym from always wearing a belt. there will always be articles contradicting another over issues such as this.

[mrfroglegs]

"wildstang" the beauty of this whole internet thing is the opportunity for shared experience and knowledge. i am sure we could debate the whole belt thing all day long. i have read some of your other posts and sometimes i agree with what you say and other times my experience tells me the opposite, but the fun of this whole thing is disagreeing, challenging and learning. in fact, i have my own experience overcoming a severly hurniated disc and true my background is personal training, coaching and competitive powerlifting but that's what makes this fun. obviously i completely disagree with your point of view, but again that is what makes this fun. by the way, for the record... my second post in this topic, in the third paragraph i explained when to use a belt.

the bottom line is this: did "coldfx" take enough information away from this to learn something and get his question answered? i hope so. and i hope he continues to deadlift safely!

[cujo-1]

[quote=mrfroglegs;661793]"wildstang" the beauty of this whole internet thing is the opportunity for shared experience and knowledge. i am sure we could debate the whole belt thing all day long. i have read some of your other posts and sometimes i agree with what you say and other times my experience tells me the opposite, but the fun of this whole thing is disagreeing, challenging and learning. in fact, i have my own experience overcoming a severly hurniated disc and true my background is personal training, coaching and competitive powerlifting but that's what makes this fun. obviously i completely disagree with your point of view, but again that is what makes this fun. by the way, for the record... my second post in this topic, in the third paragraph i explained when to use a belt.

the bottom line is this: did "coldfx" take enough information away from this to learn something and get his question answered? i hope so. and i hope he continues to deadlift safely![/QUOTE

out of curiousity. is your hurniated disc you spoke of from working in the gym? or is it unrelated? i suppose now even if it was gym related you wouldnt be totally truthfull on admitting it. just because one gets a certificate calling them a personall trainer dosen't make them any smarter or wiser then somebody who's spent half a lifetime in the gym. well 20 years is over half my lifetime anyways.

[mrfroglegs]

"out of curiousity. is your hurniated disc you spoke of from working in the gym? or is it unrelated? i suppose now even if it was gym related you wouldnt be totally truthfull on admitting it. just because one gets a certificate calling them a personall trainer dosen't make them any smarter or wiser then somebody who's spent half a lifetime in the gym. well 20 years is over half my lifetime anyways."



"cujo-1", i agree with you totally, any assclown could pass various trainer exams, and unfortunately there are a ton of s**tbags out there working as trainers who have never had to train for anything specific. it is those people that give the profession a bad name. i am not here to shout out credentials, but i too have spent 17 years in the gym, and have competed in powerlifting... so yes, mr. cujo, i have some time in the trenches as well. i didnt mean to imply "a certificate" makes anyone smarter, i just dislike internet trolls spewing knowledge they just read off some site, or something they just learned from muscle and fiction or any other trash magazine. any trainer worth his or her salt has trained for a specific competitive goal, and has competed in something, while working through injuries.

i appreciate your synicism and your lack of trust in any answer i provide you regarding my disc injury... but truth be told: i have scoliosis, an s-curved spine, which resulted from a broken sternum as an infant, which healed improperly and left me with a crooked rib cage and a case of scoliosis. now, you add competitive powerlifting on top of that (heavy back squats) and you can see how a load added would create more issues in the lower back. i have had the numbness down the leg, and everything. it is for this reason that i am a firm believer in a belt (for heavy reps), and proper core strength training... things like light overhead squats, good mornings, weighted ab work, various types of bridging, and unilatteral work.

[wildstang]

yea mrfroglegs i here ya. i too have spinal problems myself having my tailbone fused to the vertabrae above and just recently a few years ago having an lamenectomy on the disc above. unfortunately mine was service related from a roadside bomb. took some shrapnel in the lower spine region and really messed things up. so yes i do know were your coming from when speaking of the safety of the belt. i admit i do feel betterr and stronger when using one. its just that i dont use one all the time so i can stimulate and develop that region. as a result of reworking my injured area i do feel better now and less pain free. who knows maybe its the endorphines being released. i too was a powerlifter before being struck down in the line of duty. i just hate not being able to train like i used too! so im forced to go lighter now. i too will still ocassionally slap the belt on and go heavy but it screws up my day afterwards. we are both a testiment to not letting something of this nature keep us down. good luck with your back and sincerely hope you never have to go through surgery again.
to top it off i even broke my damn neck!..........lol

[PowerHouse]

Originally Posted by mrfroglegs

it is for this reason that i am a firm believer in a belt (for heavy reps), and proper core strength training... things like light overhead squats, good mornings, weighted ab work, various types of bridging, and unilatteral work.

I agree. Use a belt for an aid but don't rely on it. Work your posterior chain!!

Out of pure interest what org did you lift under? I have been competing in PL for about 5 years(started at 16). And trying to make the switch to strongman.

[mrfroglegs]

Originally Posted by PowerHouse

I agree. Use a belt for an aid but don't rely on it. Work your posterior chain!!

Out of pure interest what org did you lift under? I have been competing in PL for about 5 years(started at 16). And trying to make the switch to strongman.

thanks for agreeing. its nice to see another powerlifter toss in his 3 cents. i did a few wabdl meets and a usapl. i'm currently training for a usapl bench meet.

[unbecoming_soldier]

yeah, i would say to use a belt, but thats just me.