Do weightlifting belts improve or hurt long-term development of core strength?
Weightlifting belts are reportedly used by a quarter of recreational weight trainers, and their benefits to lifting performance is supported by a large body of research. The data suggest that belts reduce compressional forces on the spine, with most research implicating increases in intra-abdominal pressure (IAP). One study has suggested, alternatively, that the reduction is due to a moment generated by the belt itself.
Research reports consistently higher lifting velocities with weightlifting belts, and there is even some evidence¹ ², which contradicts the common assumption that they are detrimental to core development, that they may improve lumbar (erector spinae) and abdominal (rectus abdominis) muscle activation. Although this claim may seem dubious—how might an accessory that supports the core muscles bolster their development?—it is not out of the bounds of possibility.
However, all of the research hitherto seems to have been focused on the immediate physiological and biomechanical differences between the belt and no-belt states, and their consequent effect on performance. That is, a weightlifting belt may indeed increase erector spinae activation whilst the belt is worn, but that does not imply, necessarily, that the same activation will occur after the belt is removed. There appears yet to be no evidence that weightlifting belts offer any general benefit to training and adaptation.
From a personal perspective, at my peak, I performed my heaviest squat and deadlift, which represented 230% and 270% of my body-weight, respectively, without wearing a belt. And not once did I ever wear a belt in training. But that was as much personal preference as it was rationale. Clearly we are able to lift heavily and safely without a belt, but that does not imply that it is ideal.
So my question is this: does anyone know of any objective evidence that weightlifting belts either improve or hurt long-term development of core/trunk strength? I am especially interested in their effect on the development of the core muscles (particularly the diaphragm, pelvic floor, multifidus, and transversus abdominis).
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There currently exists no evidence in the literature to suggest that the use of weightlifting belts during training improves long-term unbelted performance in any way.
Given the prevalence of their use, this finding should be surprising. The premise behind the behaviour, of course, is the assumption that belts support the erector spinae in limiting spinal flexion, thereby mitigating injury. However, this notion is invalidated by the observation that activation of the erector spinae is greater during belted peformance: weightlifting belts force the spinal extensors to work harder—not less. And whilst this might ostensibly appear positive, the strength of the erector spinae is not the only limiting factor in spinal strength. Furthermore, a study of 245 elite powerlifters revealed greater rates of injury to the lumbar spine amongst athletes wearing belts, as compared with those who did not, suggesting that lifters likely overestimate the support that belts provide. Indeed, since trained weightlifters and powerlifters can lift, on average, only around 5% more whilst wearing a belt, and since belts make no difference to the lifting strength of untrained subjects, it is not entirely clear whether weightlifting belts offer any inherent advantage whatsoever, or whether the perceived advantage they afford is the consequence of athletes' being trained to rely on them. It is entirely possible, even probable, that biomechanical changes that occur when a belt is worn force a pattern of motor recruitment, and hence a pattern of distinct muscular development, that is optimised for belted lifting.
Without further research comparing the performances of athletes trained entirely with and without weightlifting belts, or examining the hypertrophy of the core muscles—transversus abdominus, multifidus, diaphragm, and pelvic floor—as a consequence of both training states, any conclusions we might draw necessarily amount to conjecture. However, what is clear is that (1) belts are unnecessary for elite-level strength development and performance; (2) maximal lifts can be performed safely without a belt; (3) activation of the transversus abdominis and internal oblique is positively and significantly associated only with unbelted lifting; (4) belts result in higher rates of spinal injury amongst athletes who are most practiced in their use; (5) belts have little or no effect on power, velocity, or range of motion; and (6) belts offer little or no advantage to untrained individuals.
In view of the evidence, there is currently no scientific justification for the use of weightlifting belts, other than for competition efforts by athletes who have routinely used them in training. It is probable that belts offer no advantage to strength development, and may even hinder it.
A belt basically is a second transverse abdominus muscle. it looks like the muscle even, and as you wrap it around you, it performs the same function. The belt naturally is stronger so it is capable of protecting your spine more. This being said, naturally, just like with weight lifting straps, you're teaching your transverse abdominus to not activate since the belt is taking over, so naturally the stomach muscle wont strengthen. but that's just during your deadlifting exercise.
This being said, there's ways around this. one is that if you supplement your routine with a healthy core workout that strengthens all your core muscles, you do not need to worry about removing your core from an exercise. The second way is that if you aren't trying to set a new PR, or you're doing more than 8 reps, it should be fine to not use a belt provided that your core can handle the load. This will target the core as a secondary muscle but I'd still suggest supplementary core work. The thing about weak muscles is that usually an exercise will workout your weakest muscles first, even if they aren't the primary muscles. in a DL, if you cant hold onto the weight very long than your forearms get a workout, but you lose out actually benefiting your primary muscles. for your ab muscles though, the exercise wont target it but just make it quit working, so instead of it working your ab muscles, your spine will just take over and possibly get damaged. for that reason if your abs are weak you either need to use a lighter load or use a belt.
Using a belt is recommended for heavy loads and is necessary to make progress, as your ab muscles can only work so hard to protect your spine. Yes, if you use a weight belt say starting from 300 lb to 500lbs and you tried to remove the belt, your abs, while strong enough to maintain the load, will need eased into that kind of a workload without shocking them to fail. Same goes for lifting straps, you lose out on forearm development but you can supplement that anyway.
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