The Belt and Your Training

by Mark Rippetoe | October 14, 2024

The function of the belt was detailed in a previous article on this website. Used properly, it reinforces the stiffness of the spine under a load. And to the extent that all the lifts depend on force transfer through the spine, the belt helps with efficiency in the lift while protecting the spine from wiggling around under compression.

Here are a few random thoughts about the belt and the lifts. Feel free to add to it in the comments.

Most people associate the belt with the deadlift and the squat, and it certainly benefits these two movements by producing a hoop-tension reinforcement around the spine over and above what the abdominal musculature can provide. But the truth is that the press benefits more from the belt than any of the other barbell lifts. The bench benefits too, but this requires some experience with the set-up and the timing. A shitty flexible belt works just fine for the bench press – it's not supporting your compressively loaded spine anyway, and it's easier to tighten while sitting on the bench (if you don't use the rack uprights).

The Olympic lifts benefit as well, but the buckle can get in the way of an efficient, close pull, and most lifters will turn the belt around so that the buckle is on the low back, or use a Velcro belt that doesn't get in the way of the pull. The first time you catch the bar under the buckle in a pull will be a memorable experience, and you will alter your behavior accordingly.

As mention in the linked article, a 3-inch belt works far better for most people than a 4-inch, unless you are unusually long-waisted. I prefer a smooth-leather belt, because it slides into tightness easier than a nappy suede belt, but this is largely a matter of personal preference. The suede is usually a thin piece of leather veneer, that will eventually wear out before the rest of the belt, but some people like the way suede grips the shirt. I think the primary effect of the belt comes from the compression of the hoop tension, not the “grab.” So our two-ply smooth leather Starting Strength belt from Dominion Strength Training is always my recommendation for people wanting to upgrade.

Don't get a cheap shitty belt to save money. A cheap buckle without a solid roller will not last as long as the leather. A cheap buckle with a skinny pin can actually cut through the belt, especially if the leather is cheap or thin. This problem is solved with a 2-pin buckle, with only half the force applied to each hole in the belt. But a good belt with decent leather and correctly punched holes will not suffer this fate. And two pins are harder to manage if you're in a hurry to get your belt on.

You should not have to buy a belt more than once, because a good one will not wear out or break. Your belt and your lifting shoes are the most important pieces of your training equipment, so invest in quality and take care of them. Lift in junk only for as long as it takes to save up for good equipment, and you don't have to buy it all at once. You'll be surprised at the difference it makes under the bar.

There is a reason to have a single-ply belt: they are more flexible across their width than a double ply, making it conform to the shape of your waist better than a stiffer belt. This problem is largely solved by the 3-inch width, and is probably a moot point in 2024, with modern access to the latest developments in 3-inch belt technology. But I promised random thoughts.

I am always puzzled when I see a lifter finish a set and immediately take the belt off and throw it on the platform, like they're spiking the ball. Why do this? It's now a trip hazard on the floor, and you just have to pick it up to put it back on. Why not just loosen it and wear the damn thing between sets, to keep your back warm? I put the belt on at 135, loosely, and make it tighter as the weight increases. The first time you hurt your back – and you will, eventually, everybody does – every loaded set thereafter should be belted. I take it off after the last set.

Learn to use the rack uprights to tighten the belt. Bend the tongue around the upright C-channel and lean back to pull the belt through the roller buckle until it's as tight as it needs to be. Avoid wearing it so tight that you cannot set your abs after your valsalva – this is certainly possible with one hole too far. If in doubt, wear it one hole looser rather than one hole too tight.

This is all I could think of on short notice. Feel free to add your own wisdom to the discussion in the comments.