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Proper Way to Wear a Weight Belt

A study from the British Journal of Sports Medicine lends support to what some weightlifters have known all along: A weight belt effectively reduces stress on the back. Heavy weight training compresses the invertebral discs in the spine, causing what's informally known as "spinal shrinkage." Researchers of this study have concluded that a wearing a weight belt significantly reduces this phenomenon.

A weight belt adds stability to the spine and support to the abdominal region, allowing an exerciser to train harder while avoiding a back injury. So, if you're into lifting heavy weights, wearing a weight belt may be a smart move---especially if you already suffer from back problems. The key is to use a weight belt only during heavy training; going sans belt during a lighter lifting routine helps to strengthen your back and abdominal muscles.

Step 1
Wrap the weight belt around your waist, with the buckle in front.

Step 2
Position the weight belt so that it is between your hips and your ribcage.

Step 3
Buckle the belt as tight as comfortably possible. The belt should provide firm pressure to the abdomen.