Before beginning any new exercise program, it is crucial to consult with a healthcare professional to ensure it is appropriate for your individual health needs and conditions. If you are a first responder or have any pre-existing medical concerns, seeking advice from a qualified medical practitioner is particularly important to prevent any health risks or injuries.
As a first responder, there is a good chance that you will experience back pain. Poor posture while driving, twisting and leaning, as well as the heavy daily load of equipment carried on your person, can all contribute to an unhealthy back.
In Police1’s “What Cops Want in 2024” survey results, back pain and injury were common complaints among officers. Police1 made several recommendations, including getting out of your car to stretch and into the gym to exercise. But since many of us already have backs susceptible to injury, most of us will need some type of back support before we pick up heavy weights.
This article will cover the purpose of a weightlifting belt, who should use them, the most common types of weightlifting belts and how to choose the right one for your specific need.
The purpose of a weightlifting belt
Many people believe the primary purpose of a weightlifting belt is to support the lower back, but, in reality, the purpose of the belt is to increase intra-abdominal pressure (IAP).
Brian Alsruhe, owner of Neversate Training and strongman competitor, explains that your unbraced core is like an empty soda can; it can crumble under external pressure. However, if you fill your core with air and use your core muscles to increase the IAP, your core becomes like a full soda can that you just shook up. The internal pressure of the can increases, becomes stiffer and can hold significantly more external weight. Using air to increase internal pressure in weightlifting is called breathing and bracing.
The purpose of a weightlifting belt is to help stabilize the spine during heavy lifts as the abdominal wall expands. Weightlifting belts that are properly fitted to the lifter can add extra support for the lower back and improve lifting performance. However, even as a beginner lifter, you should always start by learning breathing and bracing first.
Who should use a weightlifting belt
Almost everyone. The primary purpose of the weightlifting belt is not to provide support to the back but to increase IAP under heavy loads, which supports the lower back from within. For that reason, you don’t want to use a weightlifting belt on every lift. Overusing a weightlifting belt can weaken your core and increase the chance of injury over time.
For me, I take advantage of my warm-up sets to train breathing and bracing without the belt. Once I am into the heavier weights, I will throw on my belt.
If you suffer or are prone to back injuries, then you will want to invest in a good quality belt. If you are a beginner, you will want to purchase a belt and practice breathing and bracing. And if you are an advanced lifter, you already know you should be wearing them, so make sure you put them on.
Types of weightlifting belts
Leather prong belts
Leather prong belts are the gold standard for serious lifters, including those in public safety. These belts are characterized by their uniform width, typically four inches, and consistent thickness throughout. The primary advantages of leather prong belts include:
- Durability: High-quality leather belts can last for years, making them a wise investment for first responders committed to long-term strength training.
- Stability: The rigid structure provides excellent support for the core during heavy lifts, which is crucial for maintaining proper form and preventing injuries.
- Versatility: Suitable for various powerlifting movements, including squats, deadlifts and bench presses.
Prong belts use one or two prongs to hold the belt in place, like a traditional dress belt. I prefer prong belts for explosive moving exercises like clean and press or snatch.
- Available in 4 different sizes
- USPA inspected
- 100% genuine leather
- Double stitching finish
- Available in 5 different sizes
- Made from 100% genuine leather
- USAPL-approved powerlifting belt will enable you to squat or deadlift up to 600 pounds
By choosing the right type of weightlifting belt and using it appropriately, you can enhance your strength training, improve performance and reduce the risk of injuries.
Lever belts
Lever belts are a variation of the traditional leather powerlifting belt but feature a quick-release lever mechanism instead of a prong buckle. Key benefits include:
- Quick adjustability: The lever allows for rapid tightening and loosening, which can be advantageous during training sessions with multiple exercises or when time is of the essence.
- Consistent tightness: Once set, the lever maintains a consistent level of tightness, ensuring reliable support throughout your workout.
The ease of use and consistent support make lever belts an excellent choice for heavy lifts like squats, deadlifts and overhead presses. The lever may get in the way when cleaning and I don’t recommend them when lifting atlas stones or sandbags, since the lever will get in the way.
- Available in 6 different sizes
- Choose between 10mm or 13mm options with a 4-inch back support
- Designed for men and women
- Every belt has a lifetime warranty
Nylon weightlifting belts
Nylon weightlifting belts are lighter and more flexible than their leather counterparts. While not typically used in competitive powerlifting, these belts excel in movement exercises. The main advantages of the nylon weightlifting belts are:
- Comfort: The softer material can be more comfortable during extended wear, which may be necessary during long training sessions or physical assessments.
- Versatility: Nylon belts are suitable for a wider range of movements, including Olympic lifts and functional fitness exercises that may be part of a fitness program.
I prefer my nylon belt when performing any movement or carrying exercises like farmers’ walks, yokes, atlas stones and sandbags. They do not perform like the leather prong or lever belt and feel completely different. They also will not support you under heavy loads like the other belts.
- Available in 5 different sizes
- 6" weightlifting belt
- Auto-lock fastening technology
- Comfortable fabric, ultra-light
Choosing the right belt for training
Now comes the fun part, choosing the right bel ... or two ... or three to purchase.
Most belts are four inches tall but come in various thicknesses. Choose the thickness based on your current skill set. Going with a belt that is not designed for your skill set and activity will be uncomfortable and may increase the chance of injury.
- 4mm and 5mm: Best for beginners and lighter-weight lifts
- 7mm: Best for intermediate lifters, explosive movements with lighter-weight lifts
- 10mm: Best for intermediate to advanced lifters, heavy lifts
- 13mm: Best for professional powerlifters
For most first responders, a 7mm or 10mm belt will be just fine. The 13mm belts are very ridged and 5mm are too soft in most cases.
Conclusion
Weightlifting belts are invaluable tools for first responders engaged in weightlifting, powerlifting and strongman training.
By choosing the right type of belt and using it appropriately, you can enhance your strength training, improve performance and reduce the risk of injuries. Remember that while a weightlifting belt can provide significant benefits, it should complement a well-rounded fitness program that prepares you for the diverse physical challenges of your work. With the right equipment and training approach, you can develop the strength, power and resilience needed to excel in this demanding profession.
Stay safe and stay strong.
NEXT: Whether you are looking for a budget-friendly starter kit gym or a full strongman gym, this guide has you covered. Police1 columnist Joshua Lee will show you how to build a home gym specifically designed for first responders, so you can squeeze in effective workouts throughout the week.
