The in's and out's of your weightlifting belt.
Weightlifting can be a challenging activity, and those who have attempted it can attest to the difficulties involved. It is essential to have a weightlifting belt to help brace your core and safeguard your spine. Our coaching team, with extensive experience in training, coaching over 30 national lifters, and holding a national level coaching certification, is well-equipped to guide you on the proper use of this belt.
Be prepared to learn!
THE 2 REASONS THAT YOU WOULD WANT TO WEAR A BELT:
1) The belt's mental aspect can serve as a useful reminder to brace and engage your core as you execute the lifts.
2) The physical aspect of the belt is crucial to the safety and health of your back, as it provides the necessary support and stability.
WHEN TO WEAR A WEIGHTLIFTING BELT:
Our team follows the 80% rule, a simple and quick recommendation for when to use a weightlifting belt. It is advisable to wear the belt when the weights become more challenging and begin to strain the core and body. While this rule is not set in stone, you can adjust the percentage based on how you feel on a particular day. For instance, if you feel weaker, you can lower the percentage, and if you feel stronger, you can wait a bit longer to put on the belt.
HOW TO WEAR YOUR WEIGHTLIFTING BELT:
POSITIONING
When positioning your belt, it is important to ensure that it sits above your hips and is centered around your navel.
TIGHTNESS
It is crucial to ensure that the belt is tight enough to engage your core and provide the necessary support. The tension in the belt correlates directly with the amount of support it provides. Therefore, the tighter the belt, the more support it provides.
THE IWF RULE ON HOW AND THE WIDTH OF YOUR WEIGHTLIFTING BELT:
According to the IWF rulebook the weightlifting belt must be worn on the outside of the costume. The maximum width of the belt is twelve (12) cm.
NOW YOU KNOW THE HOW TO'S
Make use of your weightlifting belt to brace your core and protect your spine during workouts.
For a more detailed video on this topic, please click on the link https://youtu.be/EdrE04N2rrY.
We would love to hear your thoughts and answer any questions you may have. Feel free to leave a comment below with your queries or ideas for future blog posts.