Should You Wear a Lifting Belt?

[@Temenos123]

This helped me ALOT! Watching this video made me realize I do not brace... At all.. I keep a tight core, but I do not actually brace. I've gotten used to breathing during squads, but I would be so out of breath or get dizzy, and I had a hard time increasing the weight. Last session I actually braced properly for the first time, and I ended up with 22lbs extra on the bar, and feeling much less fatigued. Thanks doc!

[@DROGOC0P]

after a deload I kinda forgot to brace for squats. recently i started paying attention to bracing, and squats hadnt felt better for months before that

[@eagle5501]

I used to squat 400 pounds for 10 reps with a belt till I had a umbilical hernia op. I gave up the belt and eventually got to the same weight and same reps. The belt can be a great help, but it can also hinder your progress as well. Just my 2 cents worth.

[@mordicon1707]

Thank you so much. This is EXACTLY the video I’ve been needing. Literally search “Renaissance Periodization on Lifting Belt” the other week because I don’t trust any other content creators as much as RP. I am an endurance athlete (cycling/running) that’s transitioned to lifting after multiple injuries. Currently dealing with some sort of stabilizer muscle issues around my L4-L5 (previously fractured my collarbone and L5 in crashes). I’m 5’10” 163lbs and can do sets of 8-10 reps at 320lbs on squat and deadlift without a belt and I’ve been debating on wearing a belt moving forward as 410lbs is the next goal. After watching this and reviewing some of the clinical studies, I’m going to start wearing one for higher load (both weight and volume) sets for all of the aforementioned benefits but keep it off during lower weight sets so I can focus on mind-muscle connection and continue to try and strengthen the stabilizer muscles.

[@michaelarmitage3888]

This is by far the best belt-related video I’ve seen on KZbin, an amazing source of knowledge, well done!

[@Mike-zm8ry]

I love my Inzer Forever belt! All my friends love it when I whip them with it 😁

[@Jari1973]

This was definitely the best Lifting Belt video that I have ever seen. Thank you.

[@brothergrimaldus3836]

Absolutely. Finally, I ordered a belt after being in the gym for a few months now. Couldn't quite finish out 4 sets in the squat. Put on the belt and did 4 full sets. I couldn't walk the next day.

[@torn314]

Good advice I am one of the people that didn't ever use a softer fabric belt I just went straight to a super thick single prong powerlifting belt. I was still hesitant to use it the first few years because I thought it was important to be strong without a belt, but my spine took some injuries and now I always wear it when deadlifting 155 lb and up. I do that to get the form down while wearing the belt and so that I don't tire my lower back before the working sets. It's gotten me to a 530lb deadlift.

[@MrGoluman99]

very informative, just the info i was looking for .Would appreciate a video on knee and elbow sleeve wraps etc how tight and how wide they need to be etc.As i am a middle aged /old beginner ,if these would help me prevent injuries.

[@admnightmarejt]

Yes more lifting gear/accessories videos would be awesome info for us

[@dodgedinalpha3315]

yup

[@YMESYDT]

I’d love to see a follow up video on long term core strengthening solutions, specifically when we want to keep our waist smaller and how that may relate

[@6151stokie]

Pioneer belts are amazing, especially with the Pal system

[@WDIOMUSG]

You are quickly becoming my favorite Gym guidance officer. A lot of what you say, I’ve been doing naturally, through my own experiences.

[@joshuamurphy1405]

Knew I should've be wearing a belt when I was curling in the squat rack. Wondered why i was getting weird looks.

[@TheImmenseFence]

I didn't realise how important ab strength was untill after doing legs and deadlift after abs. My abs were shot and I just couldn't brace properly at all and struggled on the first rep when I normally do 8. Knew immediately that I needed the belt assistance.

[@milancvetkovic1601]

First thing, people should never exercise abs before the complex lifting and especially not before heavy lifting. Core muscles stabilize your spine, that’s the major role. When performing like this, you are putting yourself at high risk because those core muscles are exhausted and like that you will be exposing your spine “naked”.Putting weight belt so you can do 8 reps should never be done, only at 1-2 reps max if you are experienced and conditioned lifter. Abs workout should be done at the end of each workout or you can do in one session in this order, lower abdominals than obliques and at the end rectus abdominals. Only athletes that are really good conditioned can perform abs before or during major complex lifts, and I have seen only few that can do that, and never wearing a weightlifting belt.

[@MichaelBrogannn]

Thanks for the advice! I had been squatting around 100kg but always felt the fatigue in my lower back before my quads would ever come into the equation. I'm 6'6" and pretty mobile so felt that the depth of my squat was causing pelvic tilt that put strain on my back. Tried a belt and not only did the added IAP help keep my lower back neutral and supported but I also managed to bash out 5x 130kg reps and next day actually had DOMS in my quads for once. Same with my deadlift. Still to experiment with a belt on OHP and RDL but experiencing amazing feedback so far! 💪

[@michelrood2966]

Duh

[@usuallysalty4018]

Hey im rooting for you. Ignore the duh. I used to skip a lifting belt because it made exercises easier, people are legit stupid, I was. Keep it up

[@bakerbrian41]

This is gold! I’ve figured most of this out on my own over my training practice. It’s great to hear that I’ve been doing the right thing for myself when it comes to using the belt. Thanks for the videos!!!

[@TitanFM]

Jokes on you Mike i've gotten too fat for my belt over the past year of lockdown! Now that I want to use it again I feel like Robert Baratheon shouting for his breastplate stretcher.

[@KenanTurkiye]

Dude! why did you take your belt off?! No!

[@TitanFM]

I was so chuffed about my lifts being back to pre-covid levels but god damn if I somehow fit into that thing I would have the body shape of a figure 8

[@josephthunstrom1942]

quality reference. i've just been watching that show again.

[@RenaissancePeriodization]

Man I've been there. Putting on a belt after a "massing phase' gone off the rails, and almost passing out, or humbling yourself by putting the clip a few notches out than normal. EGO CHECK! - Dr. Mike

[@KenanTurkiye]

Due to this pandemic and its affect on our belt clips, 8 billion people are humbled. :/

[@druidman2000]

I've been using my Velcro belt for years, but its started to slip. Sounds like it might be time for an upgrade. Thanks!

[@MasoNowa]

Go with pioneer. Best quality and value! Plus Mike uses one :)

[@LetTheWritersWrite]

Velcro can be dangerous if it goes undone from the pressure. It can catch you off-guard and give you a hernia.

[@PeterPan54321]

i laughed so hard at the first 4 seconds. Mike actually stopped saying his own last name and just went to calling himself dr. mike

[@Chez114]

Good catch 🤣 I didn't pick up on that

[@bp56789]

Just like Dr Phil.

[@rockyevans1584]

He was barely saying israetel before tbh, more like izrtl

[@Roman.D.Uchiha]

Dudes wear belts the entire time at the gym. Like did you need it for those BW partial ROM bouncing calve raises?

[@jadecleveland865]

Same at my gym. I think they do it cuz they think it makes them look cool. Wearing a belt when doing curls just looks ridiculous.

[@JoshBenware]

Do you know why, or do you just judge? I have a minor umbilical hernia. I wear one when I work out all the time because I dont want my guts coming out, and I dont want surgery any time soon.

[@Lucas-tg3hv]

Sometimes I'm just too tired too get it off after heavy squats or deads lol

[@fsrsaa]

🤣🤣🤣🤣

[@highviewbarbell]

gotta wear a powerlifting belt all the time at the gym so everyone knows you're not just a normal fat guy, right babe?

[@SlowRiderDucati]

I stopped using a belt several years ago just to strengthen my core. It all depends on what your end goals are.

[@John_439]

It also depends on how messed up your back is. I can't lift very heavy without a belt.

[@jeffgomzalez5597]

Made me extremely strong and light on my feet. 100% satisfactory

[@MattKremer39]

Perfectly articulated video! Makes this much easier to explain to the people who consult me about these types of things….I also gained more personal understanding as well. Thanks!

[@cadexander6982]

Such an informative video, this guy is consistent with the good stuff. Respect doc.

[@xGUANdeLUPEx]

I started with a fabric belt in the gym, then got my own slim leather one, now I have the SBD powerlifting belt. The SBD belt is insane and significantly changed my training.

[@smoothie6101]

how did the sbd belt differ from a slim leather one? I'm thinking about buying it

[@JdSpoof]

I was somewhat anti-belt but then bought one and use them for my heavy sets on deadlift/squat. It has definitely helped me get stronger

[@sayitoutloudchp]

*beltless progress is slower, but it’s so satisfying*

[@forthelulz8085]

I would still recommend belts for beginners whenever they are squatting, cleaning or deadlifting. The risk of injury is just too much for my preference. You can still go full ROM and not ego lift as a beginner with a belt. So if you need to learn to use a belt and get proper form with the belt, why not just start off with a belt if it is going to yield the same core strength over time; it's going to maximize local fatigue; and it will reduce the likelihood of injury.

[@leinekenugelvondoofenfocke1002]

I only use a belt when I do the reverse pec deck Im trying to break the world record.

[@brottarjonte7305]

This is what I have been waiting for!

[@ironfist9414]

My leather belt has given up, that thick piece of hide gave me 5 years of loyalty and support. More than my ex.

[@joecowan3719]

I love my Pioneer Cut belt for heavy compounds and valsalva breathing

[@ParvParashar]

Excellent video! Highly informative and really helpful. Great work. Thank you for the incredible videos! 🙏💪👍

[@josephthunstrom1942]

they should make a belt that's like those pump tennis shoes from the 90s

[@anthonycampana1105]

just started using a belt this year, after about 3.5 years of training. I straight up have a note in my workout log saying "back limiting factor" for a set of 12 on the squat. That week, bought a belt

[@KB-vv8gr]

Belts are great, from my experience the reason not to wear a belt would be to lower the intensity when you are doing the same lift multiple times a week, squats and overhead press for example.

[@mikeo.1963]

Pioneer!! No other belt matters!! Spent around 80$.

[@67hoursAndCounting]

Amazing you can do this in one take man. mad respect

[@Shreadington]

Perfect timing! I'm shopping for a new belt RIGHT F'N NOW.

[@ParvParashar]

Phenomenal video! Very comprehensive and detailed. I think a belt is a very good idea for those who are training at home and don’t have access to machines and don’t want their core to be a limiting factor. If someone is doing back squat for quads hypertrophy as the main priority then it’s a good idea to wear a belt and make quads the limiting factor as much as possible. The same can be said about bent over rows for upper back and stiff legged deadlifts for hamstrings. If you want to train your core through those movements then don’t use a belt but if you’re doing other exercises for the core like direct abdominal work and direct spinal erectors work then a belt can be extremely useful. 💪

[@6vibrations748]

Great channel. Found you through your whipping of Vegan Gains.

[@BaldOmniMan]

Me, a JJBA enjoyer: YES YES YES YES

[@karlheinz7681]

omni man is everywhere lol

[@BaldOmniMan]

@@karlheinz7681 it’s the flight and super speed.

[@saladsn8k548]

RP is a JoJo’s reference now.

[@EvanMcGovern]

I love my lever belt (the best kind of belt imo), I graduated from the velcro after a couple years of heavy compound lifting. Very good video and good explanation of why wearing a belt is safe.

[@highviewbarbell]

just recently upgraded to a 13mm pioneer belt and it's been my best recent gym investment

[@6pac.]

Dr. Mike is awesome.

[@anthonini66]

Recovering in hospital after shooting myself in the belt. Thanks Doc!

[@zachkieri1185]

The best answer to any difficult question: MAYBE Runner up: IT DEPENDS

[@RenaissancePeriodization]

Haha for sure! I guess one of our goals with this channel is to detail the WHY and HOW of the "maybe" and "depends" situations. Those answers are too often deflections from having to get into the details, and that helps no one. - Dr. Mike

[@rickyz8531]

@@RenaissancePeriodizationlove it. Seems to be Galpin’s approach too. Nice to hear people (with PhDs) explain WHY it depends.

[@lindadavid4403]

I started weightlifting in Feb. And last week got my first belt. Sumo DL 110 kg so easily. (BW ~67)

[@misterbulger]

My SI joint and lumbar issues prohibit me from lifting at all but if I wear a good tight belt I can actually train almost as much as I want without pain. I mainly like the belt for re-racking the the weights. That's what makes my back hurt most LOL. Sometimes I just put it on to clean up.

[@nilo7727]

Dr Mike is the man!!👏🤙👌💪🤟😁

[@augustschwartzmeier2961]

I know how to use a belt, I just enjoy listening to Dr. Mike 😇

[@AnthonyVenmans]

This was a very useful video Dr. Mike! *Please can you make a video about ''weightlifting shoes'' as well?*

[@georgesarreas5509]

watch his videos on leg press/squat mistakes

[@MrSupernova111]

I don't agree with everything here. I've been lifting for many years with no belt. However, I'm not as young as I used to be and my body doesn't always respond the way I expect. Also, someone who has been lifting 1+ years isn't a beginner in my view. Someone who has been lifting consistently for 1+ years with proper technique is far from a beginner. That said, beginners can benefit from a belt while they learn proper technique.

[@Cranson92]

Was literally wondering this yesterday ahead of my squat session today. Great timing.

[@brucemackenzie4952]

Yes unless you are just bodybuilding. Will never lift heavy without.

[@BernhardKohli]

I saw the scariest reason against wearing a Velcro belt at this year's Dubai CrossFit Championship: watch Moritz Fiebig's first C&J. His belt flies off and lands behind his foot. During the split jerk, his foot narrowly missed stepping on the belt. Can you imagine having 150kg or so overhead and your back foot slides on a belt? I was SO glad it worked out ok, but I will not wear velcro for anything overhead.

[@mrbouncelol]

Yeah that's a one way ticket to snap city

[@DelToroYoutube]

What a great video. Hit all of the best points. Good shit man.

[@olivrrrr]

My sciatica would act up if I don't use a belt during squats or any pulling. That's why I wear a belt all the time except cardio.

[@NoNameIsBest89]

I only wear them when doing squats and deadlifts because i have a bulged disc that will never fully heal so it helps me keep my torso tight and the spine rigid which helps prevent further injury. Its no substitute for proper bracing of course but it helps

[@jadharfoush7173]

Was debating belts with my friends , this information is amazing and dr mike is awesome

[@misterydude7]

15:58 Started laughing while doing math homework😂😂!! Thanx Dr Mike

[@RenaissancePeriodization]

I'm impressed you can do math homework while having background noise at all! When I was a math student, I needed nearly pure silence to be able to focus on my math homework and get it done right. - Dr. Mike

[@misterydude7]

@@RenaissancePeriodization First off, holy crap I actually didn't think in my wildest dreams that you would respond.😂 Second off, most of the time I also need mostly silence to do my math homework but since that was really only revision work I didn't mind having your...educating voice in the background.😂🤷🏻‍♂️

[@jamesbrisendine]

I dont know if its been debunked or not, but when i was in highschool a decade ago, there was a study that floated the idea that when doing "logic" based work (math) vs "subjective" based work (history, english, etc) that background noise had no effect on the "logic" work, but had a negative effect on the "subjective". As stated before, i dont know if thats bs or not now, but that was one of the reasons we were able to listen to music in math class.

[@NickJennison]

13mm Pioneer prong belt here. Best belt ever!

[@DivineFrag]

Got a 10mm Rise belt just because I've seen Jeff use it. Have no regrets, feel a lot more comfortable squatting with it. I'll on occasion even use it for other exercises where I feel like I cheat or have too much swing, e.g. bicep curls with an EZ bar.

[@jonchapman8344]

I use dominion strength 3 inch belt for years. Single prong, big rivets and top grain leather. Good shit

[@jasonkim11]

Gym bros will disagree. Lifting belts are best used for barbell curls.. at the squat rack

[@jackwang421]

Do a video on lifting shoes next!

[@lil_viking6895]

I also have a pioneer belt and I recommend them!

[@bogdanpopa268]

You know Pioneer makes amazing belts when dr. Mike pays money to have it 😅

[@Moose92411]

A belt is on my list. Now that I'm squatting 315 and pulling 405, I'm starting to feel my back fail before my target musculature.

[@DavidDavis311]

Belt was one of those things I ignored for years and when I finally tried one I was like why tf haven’t I been using one of these.

[@ryannachtrab]

I have 2 belts - one is my monster lever belt for compressing some serious abdominal squishiness. Big lifts only. The other is a padded nylon velcro boi for less intense work, but still some support needed

[@zackzubek9649]

The Inzer lever belt is the best I have used mine for years and I am squatting 700lbs. I think I could get close to 800-900 after getting back into my briefs and Leviathan.

[@wigletron2846]

I bought one over 10 years ago and still use it like it's brand new. Great investment.

[@youngrevival9715]

If you have a home gym that isn’t like Mike’s and dont have every machine available then a belt can help with axial fatigue to help target the legs or target muscles

[@oneeyeman6118]

I have a cheap velcro belt, a 3' Dominion weightlifting belt, and a 4' Rogue 13mm powerlifting belt. Bases covered. I love both the dominion and rogue

[@ChrisK0z]

Best explanation and in depth belt advice I've seen :P

[@bogdanpopa268]

Make sure the belt you get gives you at least +50 Strength, +600 HP and +200 mana 😁

[@crazykorean2268]

Love my Double Prong belt. Took some while to break in though

[@stophi2581]

5:30 :that´s why most lifters do their first sets without the belt - so they still activate their core - only if they do realy heavy sets they put on the belt. makes sense.

[@jon-kd5st]

Pioneer best belt ever.

[@nickmccarter2395]

So what you're saying is, I don't need it to do tricep pushdowns at the cable machine

[@dwanejohnson3772]

This video came right in time

[@WolfgerSilberbaer]

Is Mike spying on my search history? Because I was just searching for an RP Belt video a week or two ago.

[@lfcwilli]

Unless you’re lifting super heavy you don’t need a belt, especially when you’re doing bicep curls……you know who you are

[@Oyashio202]

Some guys like wearing the belt just to hide their belly, lol.

[@Lucas-tg3hv]

@@Oyashio202 belt makes my stomach look huge

[@railfan8895]

What if I’m doing arm curls in a skwat rack? Surely I need a belt then, right?

[@John_439]

My back/core is by far the weakest link on my lifts. My back will give out far before my legs will for weight and sets.

[@Moi_81]

I sorta did stuff right. I got a velcro to start buy stopped using it sonI could learn to properly engage my core. Learned a lot from this video.

[@icebox_Intruder]

Proximal stability for distal mobility (or in this case, strength).

[@bigpicturegains]

I personally want to be the absolute strongest I can be without any type of aid that makes me artificially increase my lifting capacity. Real life does not work with wrist straps and lifting belts. Having strength and fitness improvements transfer smoothly into everyday life is satisfying as hell 💪

[@scottramirez9623]

I agree but I think the belt and other aides would help you grow because you can push yourself that much harder in the gym.

[@hardcorejab]

Inzer lever belt!

[@aarok2817]

This is interesting. Been training for 16 months consistently and a while ago bought a belt. First one a 4" two prong leather belt, thereafter a 3" two prong leather belt. I've injured my ribs (or rather intercostal muscles) THREE TIMES with it because it digs into my ribs. Broke a 140 kg squat x 3 reps but not worth it for the injury risk. Might have to give the velcro belt a try. Cheers Dr Mike!

[@cartermayfield]

Great actionable information. Well done!

[@executivelifehacks6747]

I never liked the idea of not knowing I was lifting over my beltless 1rm while lifting something heavy IRL. Had to lower the weight and work back up when I stopped using one (after being taught to use one). Same thing I'm doing now with ATG squats and hack squats. Yes it is ego deflating for a while.

[@zachtyler4373]

Pioneer is the goat

[@OldestPagans]

Such a fantastic and informative video! Thank you 🙏

[@KyleWolf-do2lm]

Would be awesome to hear you talk about bracing your core

[@michelrood2966]

I ALWAYS wear a belt and ALWAYS will, even when racking weights. I learned the hard way long ago

[@lukaposeidon8490]

What do you mean?

[@michelrood2966]

@@lukaposeidon8490 Its pretty obvious what I mean.. You can blow out your back even when picking up a 5lb plate, It doesnt just take a heavy weight. Wiith compound exercises like squats, heavy squats of 700lbs your whole spine is compressed, a sudden movement can cause irreversable damage. This happened to me, When squatting heavy, a weight fell off causing me to move sideways. If I didnt have my belt on I would be in a wheelchair.

[@DrHalwest]

Did a heavy squat set beltless and as soon as i unracked it i felt my low back go. After limping around for a couple weeks i got back and safe to say i never go heavy without a belt ever again.

[@michelrood2966]

Noob, who even squats without a belt ?

[@vittocrazi]

@@michelrood2966 is it that bad? i dont plan on owning a belt but will keep working my squat...

[@lukaposeidon8490]

@@vittocrazi You are gonna be just fine if you aren't messing up in other areas(not bracing correctly, poor technique, very high fatigue etc etc).

[@undefeatedgaul3201]

Brian Shaws evolution athletics belt is fucking elite. Phenomenal piece of kit

[@KenanTurkiye]

HEY YOU!!! HAD A HARD DAY??? 0:16 play it over and over :) You're a blast Doc, good content too. 👍

[@yangyang91k]

I am familiar with leather belts as my dad used to beat me with it. Can I just use a powerlifting belt right away?

[@BigBlueJake]

You could. These days powerlifting belts come in 10 mm and 13 mm thickness, and I've seen 4 inch wide belts that are "single thickness" like the Oly lifting/bodybuilding belts. Pioneer also makes 3 inch wide belts for women and people with short torsos and 2 inch belts guys mostly use to keep a bench shirt in place. "Knockoff brand" power belts are really cheap compared to competition powerlifting belts, so experimenting won't take as big of a chunk out of your wallet. You could start with a 10 mm, then move to a 13 mm if you decide you really want to lift heavy or compete. Some lifters like the 10 mm for deadlifts and use the 13 mm for squats. The 13 mm are the "bulletproof" ones Mike was referring to - I've got an old one you could pound nails with!

[@hiigara2085]

Oh I have a pioneer custom purple 10mm belt. Nice 😆

[@cjmorgani3642]

At 16:52 I heard titan titan titan instead of tighten tighten tighten and I was like yes Titan does make a great belt

[@jaredsasina5674]

Coolest RP shirt by far!