Master the Basics Before You Belt Up.

To Wear a Belt or Not to Wear a Belt?

Have you ever found yourself wondering if the right gear—like a lifting belt—could be the key to hitting your next PR?

Let’s cut to the chase: while gear can help, there's something far more important to master first—your breathing and bracing. These aren’t just buzzwords you’ve heard thrown around; they’re game-changers. Here’s why nailing these techniques is essential before you even think about strapping on that belt.

Building a Solid Core Foundation

Think of your core as the foundation of a sturdy building—if the base is weak, everything else becomes unstable. When it comes to using a lifting belt, you’re not squeezing yourself in like putting on a corset. Instead, you're pushing your belly out against the belt to create stability.

Deep Breathing: Before a lift, expand your belly with a deep breath, not just your chest. This creates intra-abdominal pressure, like inflating a balloon—more pressure means more stability for your spine.

Effective Bracing: Tighten your core as if you’re bracing for impact. This forms a protective shield around your spine, keeping it aligned and secure during heavy lifts.

If you skip these steps, your core stability is like a wobbly table. A belt can support what you’ve built but won’t fix instability. In fact, a good rule of thumb is to use a belt when you're lifting at 85% of your max or more, or when your effort feels like an RPE of 8/10 or higher. At these intensities, a belt can enhance your performance, but mastering breathing and bracing is key first.

Belting up Benefits

Performance Boost: With a strong core, you’re not just lifting more safely—you’re lifting more effectively. Mastering these basics ensures that when you do use a belt, it enhances your technique rather than compensates for weaknesses.

Core Strength: Focusing on breathing and bracing naturally builds the muscles needed to support your lifts, so you won’t have to rely solely on equipment.

Better Technique: Once you’ve nailed proper breathing and bracing, a belt can enhance your already strong form, helping you tackle heavy lifts with confidence.

Conclusion

Perfecting your breathing and bracing isn’t just about getting the basics right—it’s about setting yourself up for long-term success. These techniques build a strong core, enhance safety, and boost performance. Once you’ve mastered them, a lifting belt becomes a valuable ally, complementing your technique and helping you reach new heights in your lifting journey. If you're unsure about how or when to use a belt, chat with your coach. They can help you integrate the belt into your training plan and guide you on when it’s most beneficial.

Written By: Maia G.