CrossFit training belts
In this article we will analyze another CrossFit accessory.
The lumbar support belt is mainly used in powerlifting, weightlifting, strongman, ... And gradually, it has also become popular in CrossFit as the user has progressed in this discipline.
The most common questions are: Is the belt recommended for CrossFit? What are the benefits of using it? When is it necessary to use it?
What is a lumbar belt for?
The purpose of the belt is to give feedback to the athlete whether they are properly activating their core to make their lift stronger, more stable and safer or not.
It also helps to prevent the lower back from curving during deadlifts and squats. When the lifts are above the head, helps to avoid hyperextension of the same area.
But the truth is that, in practice, the belt is often used incorrectly in the expectation that the accessory will help with core activation work. In this way, the athlete might get the bad habit of not concentrating so much on activating this zone.
How to use a CrossFit belt correctly
We cannot forget that the most important thing in weightlifting is our technique. When the base is good, the lifts are safe.
Working towards improving mobility, technique and quality of movement should be a priority above using a belt.
The belt can help a movement-conscious athlete to activate the lower back on the heavy lifts and provide extra support if something goes wrong, but the belt can never replace muscle activation by the athlete.
When not to wear a seat belt
- If our lifts need to improve because we have decompensations, we should focus on the accessory exercises that will help us to correct it.
- If the lifts are forced by a lack of mobility. We should emphasize this area.
- If we consider that our marks are low, we should increase our strength with a suitable program.
- Never use it in warm-ups or with low weights. Precisely in those cases the athlete must learn to become aware of how his body moves and gain control to activate different zones.
In which exercises can the belt be used?
The belt is mostly used in weightlifting exercises where a maximum or close lift is sought, it is not usually used in the WODs unless it involves heavy lifting.
Types of exercises: squats, dead weights, loaded/clean, jerks, snatches.
Contraindications of the lifting belt
The major drawback of wearing a belt is the extra pressure applied to the pelvic floor.
What is the pelvic floor?
The pelvic floor is made up of muscles, ligaments and tissues that connect with the nerves and, among other things, help to control bowel movements.
Think of a balloon as our core now put a tight belt on it. The pressure makes the balloon go down and all that force has to be resisted by our pelvic floor.
Belt use only aggravates pelvic floor problems.
What are the problems of a weak pelvic floor?
A weak pelvic floor that is not at the level of demand of the training sessions leads to incontinence. It affects mainly girls and they notice it especially in impact exercises such as the doubles, box jumps, heavy lifting and running.
Reminder! Just because it's common, doesn't mean it's normal. If you have incontinence problems the only way to get better is to see a specialist, a pelvic floor physiotherapist. You will never reverse this condition without help and ignoring it will only make it worse.
Types of belts and how to adjust them
Mostly, you will find belts with 2 types of adjustments, which have their advantages and disadvantages.
In both cases the belt must be adjusted properly, a loose belt does not provide support and a very tight belt can impede your breathing. That is why, after lifting, you will see that one of the first things to do is to unfasten the belt.
Velcro
The main advantage is that it is very easy to adjust without having to fit exactly into a hole. Just as easy is to unfasten it and drop it at the waist, so you have it quickly at hand to use it again and it doesn't bother you.
The disadvantage is that over the years, the Velcro may no longer perform its function. In this case the belt is useless, since in the middle of the lifting it is not able to withstand the pressure and opens.
- 💪 Overcome your limits: With our ballast belt you'll be able to break those...
- ❤️ Protection: Thanks to the pressure on the intra-abdominal area, the...
- IMPORTANT: Lumbar support belt with optimal support for...
- REINFORCED: High-quality Velcro to withstand the most demanding exercises ....
In contrast, Element 26's belt claims to have an automatic locking system to prevent that from happening.
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Surely this is the key to its great success since it is the best-selling lifting belt on Amazon USA.
Made of high quality nylon. They are so confident in the quality of the belt that the brand offers a lifetime warranty.
Holes
They are usually made of leather and are the most traditional.
Some athletes prefer this system, which seems to be able to withstand more pressure.
The main drawback is that you have to use the exact size of the hole and sometimes in order to get the belt in an optimal position you have to pull hard to get it on. Then you have to pull it even harder to unhook and loosen it. Maybe that's not what you feel like after a demanding lift.
On the other hand, it may be that if you always use the same size (which is most likely the case), the material eventually breaks from that hole.
- ✅ QUALITY LEATHER: The Bullstep gym belt made of genuine cowhide...
- ✅ DESIGN: The Bullstep gym belt has been created with double stitched...
Personally, after having used both types, I prefer the Velcro belts.
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