Prong belts allow more flexibility with less work. Two main options exist for belts: lever belts and prong belts. Most beginners don’t put the belt on tightly enough. The belt should be tight and uncomfortable (you shouldn’t want to wear it the entire workout), but you should be able to put a finger in between your belly and the belt without sucking your gut in. For most people, a 3″ belt is appropriate. You’ll need narrower belt if you have a narrower torso. It should not touch your hip pointers or the bottom of your ribs as you perform the lifts. You place the belt roughly centered around your navel. Wear the belt for at least your last warm up and potentially your last few warm ups. Ensure you wear the belt for enough warm ups that the belt does not alter the feel of the lift. Adding it later also ensures the lifter can stabilize his trunk without the belt and the belt does not interfere with the lifter’s performance of the lift.ĭon’t wear the belt for the entirety of the workout, but you also shouldn’t only wear the belt during your work sets. As the lifts’ difficulty increase, a belt can help extend a lifter’s linear progression. The belt is not needed initially as the lifts are relatively light and the lifters are focusing on improving form and adding weight. We recommend lifters buy a belt during the first couple months of lifting. It allows these muscles to work harder and for you to lift more weight and thus get stronger, which is why we recommend lifters wear a belt (though it is not absolutely required). Because of this, a belt is definitely not a crutch. A belt does not work in place of these muscles but allows them to exert more isometric force. Lifting belts work by enabling he muscles around your “core”–the muscles of your abdominals, sides, and low back–to better stabilize your trunk and spine.
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