Is there point where I should consider getting a belt for squats/deadlifts? Does wearing a belt inhibit any stabilizing muscles? -Alex
Although I am tempted to break this question down to cover more of the thoughts I have pertaining to belted vs. beltless lifting, I’ll answer it more concisely than I’d like, but less concisely than to just tell you “Yes”.
If your goal is to build a stronger squat and/or deadlift, then you should be implementing the use of a lifting belt. If you haven’t been using one, start using one right away. To develop higher levels of absolute strength, the ultimate priority must be to move heavier and heavier weights. A belt will not only help you lift heavier, it will also help you rack up more reps at any given weight, both of which are important for pushing your strength up over time. Not using a belt (unnecessarily) limits the rate at which strength can be built.
The main reason you should consider a belt your friend is that it provides a surface for your body to brace against, which in doing allows for high amounts of trunk rigidity to be generated. It doesn’t matter how much force you can produce with your legs if you cannot create a solid enough midsection to transmit that force into the weight you’re attempting. A decent amount of tightness is required to squat or deadlift any amount of weight. When you lose tightness, some of the force you have worked hard to produce “leaks out” and never reaches the weight you’re trying to move. This makes for a highly inefficient rep. You may be able to muscle through such reps to a certain extent, but at some point you will need to optimize your conditions to keep chasing higher weights. The more reps you complete in your training that are optimal and efficient, the better off you will be. A belt presents area for your abdominal muscles to contract against, improving lifting efficiency and bettering your chances of moving a higher weight and/or extending a set for more repetitions.
As for stabilizing muscles, not only will a belt not inhibit them, a belt will promote the opposite effect. Since a belt poses an environment for our primary (superficial) muscles to contract harder, our (deeper) stabilizing muscles must accommodate for those muscles that are producing higher levels of force by working harder to anchor down and maintain skeletal and joint structure.
The amount of muscle fibers required to lift 300 pounds is greater than the amount required to lift 275 pounds. Recruiting more muscle fibers leads to more strength gain. You will get more benefit from lifting 300 with a belt than you would lifting a lesser amount without one.
Comment below with your thoughts on lifting with a belt...
I’m looking to answer more of your questions in 2020. If you have any, please contact me through social media or email with the links below! (Someone please ask me about when to not use a belt. 🤞🏼🤞🏼)