How to Wear a Weightlifting Belt

A Guide from The Dragon’s Lair Gym in Las Vegas

In the vibrant city of Las Vegas, where dreams are pursued with unwavering dedication, The Dragon’s Lair Gym stands as a testament to the relentless pursuit of strength and vitality. If you’ve ever wondered about the ins and outs of wearing a weightlifting belt and what it can do for you, you’re in the right place. Let’s explore the art of donning a weightlifting belt and uncover the secrets behind its functionality.

What Does a Weightlifting Belt Do?

First things first, let’s understand the role of a weightlifting belt. This simple yet highly effective piece of gear can help you lift heavier weights while safeguarding your back. How? By increasing intra-abdominal pressure. In essence, it provides your core muscles with a stable platform to brace against as your abdominal wall expands during heavy lifts.

Wearing a Weightlifting Belt: Step by Step

  • Positioning: To wear a weightlifting belt correctly, position it around your waist, covering the area that needs support during the lift. Choose a mid-way spot based on your body size and the specific exercise you’re performing. Some individuals prefer to wear the belt a little higher, closer to their ribs. This is perfectly acceptable as long as it doesn’t hinder your ability to breathe comfortably.
  • Tightening: Once the belt is in place, secure it with the appropriate tightness. The ideal tightness should be snug enough to provide support but not overly constrictive. Weightlifting belts typically come with prongs, levers, or Velcro to help you lock it into position securely.
  • Brace Your Core: With the weightlifting belt in place, take a deep breath, expanding your abdominal cavity. This deep belly breath not only engages your core muscles but also further stabilizes your spine, enhancing your lifting capabilities.
  • Lift: Now that you’re securely braced, proceed with your lift. The weightlifting belt serves as a valuable tool, offering you a foundation to exert force against, resulting in increased strength and stability.

When to Wear a Weightlifting Belt

At The Dragon’s Lair Gym, we recommend wearing a weightlifting belt when performing specific lifts. Here’s a handy guideline:

  • Squatting or Deadlifting: Strap on your weightlifting belt when squatting or deadlifting at or above 60% of your one-rep max (1RM).
  • RPE 7 and Above: RPE, or Rate of Perceived Exertion, measures the intensity of your effort on a scale of 1 to 10. We advise wearing a belt when lifting at an RPE of 7 or higher.

The Power of Intra-Abdominal Pressure

Weightlifting belts act as a valuable tool to increase intra-abdominal pressure. By providing your core muscles with a stable surface to brace against, they empower you to lift heavier weights while safeguarding your back.

At The Dragon’s Lair Gym in Las Vegas, we’re here to support your fitness journey and provide you with guidance. Our 12,635 sq ft facility is equipped with a wide array of state-of-the-art gym equipment, including powerlifting racks, free weights, and cardio machines. Join us, and let’s embark on a journey to unlock your full potential through the art and science of weightlifting.

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