Have you ever been in a gym, ready to do some heavy squats, when someone next to you puts on a weightlifting belt for shoulder presses? Is that really useful or just nonsense?
In short: it depends.
A weightlifting belt can give you more stability, power and protection – but only if you use it correctly!
What is a weightlifting belt and how does it work?
First things first: a weightlifting belt is not a back support belt. It won't help you “hold” your back – but it will ensure that you remain more stable yourself.
How? Through intra-abdominal pressure.
This sounds complicated, but it just means that your stomach presses against your belt when you take a breath.
This stabilizes your core and keeps your spine rock solid, even when you're lifting really heavy.
In short, the belt does not give you stability – it helps you to create it yourself.
What advantages does a weightlifting belt offer?
Lots – but only if you use it right. Here are the biggest advantages:
More stability for your spine: a weightlifting belt increases intra-abdominal pressure, i.e. the pressure in the abdominal cavity. This ensures a more stable core and takes pressure off the spine.
More power and performance for heavy lifts: Thanks to improved core stability, you can transfer more power to the barbell. Studies show that a belt can increase performance by up to 10% during maximum lifts.
Less strain on your lower back: Heavy weights can put a lot of pressure on the lumbar spine. A belt helps distribute this pressure, reducing the risk of strain and injury.
Better body control & technique: Many lifters report that they lift more consciously with a belt – this is because you actively push against the belt and use your core muscles in a targeted manner.
Stay safe when performing maximum strength exercises: when you're pushing yourself to the limit, a belt can help to reduce the risk of injury. This is why it is often used in powerlifting or Olympic weightlifting.
In other words, a weightlifting belt can give you more strength, stability and protection – but it's no substitute for strong core muscles or good technique!
When do I need a weightlifting belt?
A weightlifting belt is not a fashion accessory. So when does it really make sense to use one?
You lift really heavy weights (85% of your 1RM and more): When you push yourself to your maximum strength during deadlifts, squats or Olympic lifts, a belt can help you build more stability and reduce your risk of injury.
You train specifically for maximum strength: for powerlifting, weightlifting or HYROX, a belt can be useful to get the most out of your lifts and support your core stability.
You want to protect your spine when lifting heavy weights: Squats and deadlifts put a lot of pressure on the lower back. A belt helps to keep the lumbar spine stable so that the force is optimally transmitted.
Your technique is clean, but you want more power: A belt does not replace core stability or technique – but it can help you to move even higher weights with clean execution.
When do I NOT need a weightlifting belt?
A weightlifting belt is not necessary for every training session – and in some cases it can even be counterproductive. Here are some situations in which you are better off without it:
You train with light to moderate weights: if you lift less than 85% of your maximum weight, your core muscles should be strong enough to stabilize the load on their own. A belt would be unnecessary here.
Your core muscles are not strong enough yet: a belt gives you stability, but if your own core muscles are weak, you should build them up first.
Whether you're training for general fitness, CrossFit or functional fitness, a belt can actually hinder rather than help you during workouts with many different movements (e.g. HYROX or functional training) because you limit your mobility and stability.
You use the belt out of habit: If you already wear it for warm-ups or during every small exercise, rethink your strategy. A belt is a tool – not a safety net for every workout.
Conclusion: Only use the belt when it really makes sense. Use it for heavy lifts and maximum attempts, but don't rely on it if your own core stability is not yet sufficient.
How do I find the right weightlifting belt?
Not all weightlifter belts are the same – there are different models. You should pay attention to this:
1. Width & shape – Which belt is right for you?
Classic powerlifting belt (evenly wide, usually made of leather)
Ideal for squats and deadlifts
Provides maximum support for the entire core
Often 10 cm wide and very sturdy
Olympic weightlifting belt (narrower at the front, wider at the back)
More freedom of movement for dynamic lifts (e.g. clean & jerk, snatch)
Supports the lower back without limiting abdominal tension too much
Nylon belt with Velcro fastener
More flexible and lighter than leather
Perfect for functional training or CrossFit
Easy to put on and take off, but often less stable than a metal buckle
Conclusion: If you train maximum strength (powerlifting), a leather belt is the best choice. If you do weightlifting or functional training, a nylon belt offers more flexibility.
2. Buckle or Velcro – Which is better?
Metal buckle (double/single prong): Extremely stable, durable, but difficult to release.
Lever buckle: Firm hold, especially for powerlifting, quick to put on and take off.
Velcro: Quickly adjustable, but does not hold as well with very heavy weights.
Conclusion: For heavy lifts → metal buckle or lever buckle. For versatility → Velcro.
3. Which material is best?
Leather: Extremely strong, durable, provides maximum support
Nylon: Flexible, lighter, more comfortable to wear, but less firm
Tip: leather lasts longer but needs a little time to get used to. Nylon is more comfortable but often not ideal for very heavy lifts.
How do I use a weightlifting belt correctly?
A weightlifting belt is only useful if you use it correctly. Just strap it on and hope it works wonders? It doesn't work like that.
How to get the most out of your belt:
When should I put on the belt?
Many people make the mistake of wearing their belt for the entire training session – this is unnecessary.
✅ When is it useful?
For heavy basic exercises such as squats, deadlifts, clean & jerk or snatch
From 85% of your 1RM (one-rep max)
For maximum strength attempts or intense workouts with heavy loads
❌ When not necessary?
When warming up and for easy sets
When doing isolation exercises (e.g. bicep curls, lateral raises)
When training techniques with low weights
Where should the belt be positioned?
The belt should be positioned to provide optimal support for your core muscles – not too high (no point), not too low (will press on the hips).
Correct position:
Between the rib cage and hip bone, so you can comfortably take a breath
Not on the hip, otherwise it will press uncomfortably
Not too high, otherwise it will limit your mobility
How tight should the belt be?
The belt should not be so tight that you can hardly breathe – but also not so loose that it slips.
Perfect setting:
Pull it tight enough so that you can still breathe deeply into your belly
When you breathe in, you should feel your belly press against the belt
Rule of thumb: you should still be able to fit one hand between your belt and your belly
Tip: Try out different settings – a few millimeters often make a big difference!
How do I breathe correctly with the belt? (breathing technique)
Breathing correctly is the key to using the belt effectively.
Incorrect breathing: Breathing only into the chest → No intra-abdominal pressure = No benefit from the belt.
Correct breathing: Breathe deeply into the abdomen, pressing against the belt → Maximum stability.
This is how you breathe properly:
Breathe deeply through your nose into your stomach – not your chest.
Tighten your abdominal muscles and press against your belt.
Maintain the tension while you lift.
Only breathe out in a controlled manner after you have repeated the exercise.
Weightlifting belt – a useful tool or an overrated accessory?
A weightlifting belt can give you more stability, power and security – but it's not a must.
Ultimately, a belt is a support, not a shortcut. Use it sensibly, train smart – and get the most out of your training.
The SmartWOD apps – the SmartWOD Timer and the SmartWOD Workout Generator – can also help you with this!
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