Everything You Need to Know About Lifting Belts . . . QUICK!
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Today’s topic is a quick dive into lifting belts - specifically, the four Ws of belts: width, when, where, and what. We covered how to efficiently and quickly put on your belt in another article about a month back, so feel free to click here to read that article or watch the associated videos.
Width
If you can get your back set in rigid and flat extension on the deadlift using a 4” belt (i.e., the belt is 4” wide), then go ahead and get a 4” belt. If you can’t, then you probably need to go with a 3” belt. It’s possible that you need a 2.5” belt, but 3” and 4” are the most common widths.
When
When should you put your belt on? A good rule of thumb is to put your belt on for your last warm-up set and then wear it for all of your work sets as well. Time and experience will help you decide if you want to eventually take a different approach, but this is a good guide to start with. I recommend taking your belt off (or at least loosening it) between sets.
Where
Where should you place your belt? You can start by centering it on your belly button as a rough guideline, but the most important landmarks are your hips and your ribs. The belt should sit between your hips and your ribs, and it’s the space between these two regions that will largely determine your choice of a 3” or a 4” belt. It’s worth noting that you especially do not want your belt running into your ribs. It makes for a memorable - and uncomfortable - experience.
What
What do you do once your belt is on? Take a big breath, hold that breath with tightly contracted abs (i.e., Valsalva maneuver), and then perform the lift (watch the video on breathing and bracing). Release your breath only after the rep is completed - remember that if the bar is moving, you’re not breathing.
Don’t complicate the breathing, and don’t try to push your belly out against the belt. Simply take a breath, hold it, tighten your abs as if you’re about to take a punch or as if you’re constipated, and then continue holding that breath throughout the entire rep. You can do this with either a closed mouth or an open mouth - you shouldn’t be holding your breath against your lips with puffed out cheeks. Instead, you hold your breath against a closed glottis, which is located in your throat. Say the word “hick” out loud and hold the “ck” sound at the end - that’s how you do it.
Need to Buy a Belt? Watch This First.
If you’re getting ready to buy a lifting belt, I’d recommend watching the included video here to get a good sense of what to look for when purchasing one. You’ll also find some links below to a few belts we recommend to our members.
Belts
My belt is from Best Belts and I’d love to recommend them to you, but they’ve closed up shop, so with that in mind, here are the belt options we typically recommend:
Pioneer Cut Leather Powerlifting Prong Belt 10mm
Pioneer 10mm Lever Powerlifting Belt PAL V2 (if you’re looking for a lever belt)
Dominion Strength Training Leather Weight Lifting Belt - 3 inch wide x 10 mm thick
Dominion Strength Training Leather Weight Lifting Belt - 4 inch wide x 10 mm thick
As always, we hope this helps you get stronger and live better.
-Phil
PS: Whenever you want even more Testify in your life, here are some free resources:
Book a free intro and strategy session with us HERE.
Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.
Get our free weekly email - containing useful videos, articles, and training tips - HERE.
Follow Testify on Instagram HERE.
Subscribe to Testify’s YouTube channel HERE.
(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)
At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?
Why Your Grandma Needs to Lift
/Why do we focus so much on strength, and how does a high school math & physics teacher end up coaching people with barbells? Phil discusses the importance of strength, why it's foundational, and why it's life-changing.
(This video is a Blast from the Past video originally published on 11/08/21.)
At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Click the button below to get quality coaching from a Starting Strength Coach and start getting stronger TODAY.
Don't Want to Train? Do THIS Instead.
/What should you do when you don't want to train? Phil discusses a viable second option.
At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Click the button below to get quality coaching from a Starting Strength Coach and start getting stronger TODAY.
One Cue to Rule Them All: Fix Every Single One of Your Lifts
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Let’s quickly cover a cue - specifically a type of cue - that helps every single one of your lifts.
What Could Possibly Help All of My Lifts?
When giving yourself a cue, use a positive cue - not a negative cue. I don’t mean a positive cue in the sense that it makes you feel good - you’re not doing this to feel better about yourself or your lifting. A positive cue simply means that you give yourself a task to accomplish. More specifically, give yourself something to do - not something to avoid doing.
Example: The Squat
If your knees slide forward on the squat, don’t tell yourself, “Stop letting my knees slide forward.” Instead, use the cue, “Set my knees” or “Block my knees.” Again, you’re giving yourself something to do rather than something not to do.
If you ride a motorcycle, you’re already familiar with this concept. When instructors teach you how to ride, they teach you to look where you intend to go - do NOT look where you don’t want to go because whatever you look at is invariably what you ride toward. Same idea here.
Example: The Clean (or Snatch)
If you’ve got an early arm pull on your clean or snatch, don’t cue “Don’t bend my arms.” It might work, but most of the time, you’re better off using a positive cue such as “Long arms,” “Straight arms,” or even “Tight triceps.”
Example: The Deadlift
If you’re letting the barbell drift away from you on the deadlift, don’t cue “Don’t let it get away from me.” Instead, try “Pin it to the shins” or simply “Keep it close.” If the bar is looping because you’re pulling around your knees, try cueing “Push the floor” or “Stay over the bar.”
Again, give yourself a job to do, not something to avoid doing.
As always, we hope this helps you get stronger and live better.
-Phil
PS: Whenever you want even more Testify in your life, here are some free resources:
Book a free intro and strategy session with us HERE.
Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.
Get our free weekly email - containing useful videos, articles, and training tips - HERE.
Follow Testify on Instagram HERE.
Subscribe to Testify’s YouTube channel HERE.
(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)