The weightlifting belt has been around and widely used for decades. The theory behind them is they are beneficial in trunk (core) stabilization during heavy lifting sessions, or for the older population worried about injury. Lifting coaches and athletes will use them without hesitation to improve performance. However, these belts are actually hindering performance and increasing risk of injury. Let’s look at the facts:

The human body has a built in weight belt. When activated correctly, it is far more beneficial and safer than a weight belt. The transversus abdominous is the innermost layer of abdominal muscle. It functions as a stabilizer and also draws the umbilicus (belly button) in. Think of the core as a cylinder with the transversus abdominous as the sides, the diaphragm as the top, and the pelvic floor as the bottom. When all these muscle groups contract simultaneously, intra-abdominal pressure, or IAP, is created and we now have a stable and strong “core.” Some experts believe exercisers should actively contract their midsection prior to any exercise, otherwise known as abdominal bracing. Other experts believe exercisers should draw the belly button in first, followed by the contraction, otherwise known as abdominal hollowing. The theory is that by drawing in, the core will become even tighter, and function as a more efficient stabilizer. The argument against this is that by drawing in, there will be a decreased base of support. I believe in the hollowing method.

This phenomenon will not take place with the addition of a weightlifting belt. These belts must be worn tightly to achieve the desired “benefit.” The problem with that is the body will feel as if it has a stable trunk and the stomach will push into the belt due to a lack of muscle activation, or contraction. Therefore, the pelvic floor, or bottom of the cylinder, will disengage. Well, the muscles of the pelvic floor are the very muscles that stabilize the pelvis! If you have an unstable pelvis, you have unstable hips. Since the rest of the leg is of course attached to the pelvis, you then have unstable knees, ankles and feet! Our suggestion is to partake in structured core training programs. Studies suggest that exercisers with a strong core can perform extremity movements without any compensatory work from the spine or pelvis.