Weightlifting is a great exercise for overall body fitness but can also be challenging. Place a weight on your shoulders and lift it with your arms. Weightlifting belt helps you to do the same exercise with less strain on your back and shoulders.
If you want to add weightlifting to your routine or are new to the sport, using a weightlifting belt can make the process much easier. There are many different types of belts available on the market, so it is important to find one that fits well and gives you the support you need.
What is a Weightlifting Belt?
A weightlifting belt is a piece of equipment worn around the torso to help support muscle activity during weightlifting. When wearing a weightlifting belt, it is important to match the size of the belt to the size of your torso. The belts come in different widths and lengths, so it is important to find one that fits snugly but not too tight. Wearing a weightlifting belt can help increase your lifts by up to 10%.
Exercises You Can do With a Weightlifting Belt
Here are four exercises you can do with a weightlifting belt:
1) Bench Press:
Lie flat on your back on the bench with your feet flat on the floor and shoulder-width apart. Place your hands behind your head and press down into the bench while keeping your abs pulled in. Use your lower back and glutes to push off the bench, lifting your chest until it touches the barbell. Keep your core engaged throughout this exercise. Pause at the bottom for one second, then slowly raise yourself to the starting position.
Get into a standing position with feet hip-width apart, arms at shoulder-width, and core engaged. Squat down until your thighs are parallel to the ground, then press back up to a standing position. Make sure to keep your back straight and core engaged at all times.
Lie face down on the floor with palms on the ground. Drive your heels into the ground, and lift your torso and upper legs off the ground. Keep your abs pulled in throughout the entire movement. When you’re in the fully raised position, extend your hips until they’re parallel to the ground. Reverse the motion, lowering yourself back to the starting position.
4) Overhead Press:
Place feet hip-width apart with a weightlifting belt around your waist. Hold a weight in front of your chest, then hunch over until your back is pressed against the weightlifting belt and shoulder-width apart. Keeping your core engaged, press the weight overhead. Slowly lower it back to the starting position before pressing it overhead again.
How to Measure Your Waist Size for a Belt?
Considering using a weightlifting belt for upper body exercises, measuring your waist size first is important. There are a few ways to do this, but the easiest is to use a measuring tape. Make sure the measurement is taken just above your belly button.
Once you have your waist size, it’s time to find a weightlifting belt that will fit. Most belts are designed to provide around the waist between 18 inches and 24 inches. If your waist size falls outside these ranges, you may need to go up or down in size accordingly.
When selecting a weightlifting belt, it’s important to ensure the material is soft and comfortable against your skin. Some belts are made from nylon, while others are made from leather or fabric. It’s also helpful to select a belt that has a wide enough band so that it doesn’t dig into your skin.
Selecting the Correct Size Weightlifting Belt
When selecting a weightlifting belt, there are a few factors to consider.
First, your body size and shape will affect the belt size you need.
Second, the type of exercise you plan on doing will also affect the belt’s fit.
Third, the amount of weight you plan to lift will determine the size of the belt you need.
Fourth, ensure the belt is not tight or loose; it should fit snugly but not feel too tight or restricting.
Fifth, always use a weightlifting belt with proper safety precautions, such as wearing gloves and a spotter when lifting heavy weights.
Finally, be sure to replace your weightlifting belt every 6 months or so to ensure its proper fit and function.
How to Wear a Weightlifting Belt?
A weightlifting belt can be a valuable tool for strength training. It helps to stabilize the spine and can help to prevent injury. When using a weightlifting belt, it is important to follow these tips:
1-Wear the belt low around your hips, just above the base of your thigh. This will help to keep the spine in its natural alignment and prevent back pain.
2- Make sure the belt is snug but not too tight. If it is too tight, it can cause discomfort and limit the range of motion.
3- Never use a weightlifting belt to support your entire body weight. Wearing a weightlifting belt only helps to stabilize your spine and should not be used to increase your lifting weights.
Upper Body Exercises with a Weightlifting Belt
Adding a weightlifting belt to your routine can help improve your strength and conditioning in the upper body. Here are five exercises you can do with a weightlifting belt to build muscle and strength in your arms, shoulders, and chest.
1) Seated Military Press:
Start by sitting with the weight on your heels, shoulder-width apart, with the barbell resting on your traps. (If you’re using a squat rack, position the bar at shoulder height.) Drive the barbell up from your traps until it’s in line with your shoulder blades, then press it overhead. Reverse the motion and slowly lower the bar back to the starting position. Do three sets of 10 reps.
2) Standing Dumbbell Curl:
With feet hip-width apart, grasp a weight in each hand and stand with your palms facing forward. Keeping your core engaged, curl the weights up to your shoulders before slowly lowering them back down to the starting position. Do three sets of 10 reps.
3) Seated Hammer Curl:
Sit with a weight in each hand at arm’s length outside your knees. Keeping your core engaged, curl the weights up towards your shoulder before slowly lowering them back down to the starting position. Do three sets of 10 reps.
Start with your feet flat on the ground and shoulder-width apart, then lean back until your torso is hanging off the edge of the bench. Drive your heels into the floor and curl your body towards the bar, extending your arms until you’re standing. Reverse the motion and slowly lower yourself back to the start. Do three sets of 15 reps.
5) Seated Dumbbell Curl with Resistance Band:
Loop a band around a sturdy post and lie facing down with weights in each hand, palms facing forward. Keeping your core engaged, curl the weights up towards your shoulder before slowly lowering them back down to the starting position. Do two sets of 12 reps.
Hopefully, this article has shown you how to use a weightlifting belt for upper body exercises and tips on getting the most out of your workout. Remember: always use proper form when lifting weights, and use a weightlifting belt if you are engaging in any type of resistance exercise involving your upper body. By following these simple tips, you should be able to achieve great results from your workouts!