Tried belted DLs today.. WTF??

K

Karky

2
Ok, so in my warmup, pulling 308 lbs, I tried with a belt. I thought my upper abs were about to explode! It really hurt! It was as if all the preassure otherwised spread out over the stomach now was trying to get out of that small spot right over the belt. I tried putting it higher (above the belly button) it was better, but now it didn't help my back, and it still hurt. I tried different tightnesses (is that a word? :p ) and it didn't get much better.
Is this normal? is there a trick to lifting with belts? I decided to ditch the belts and did them beltless until I could get some reason and guidence..
 
Take a big breath in, tighten the belt, deadlift.
 
so big breath in to make the stomach big, then tighten it so the belt doesn't restrict breathing? Dang.. maybe you Scotts aren't as dumb as they teach us in English class... :D
 
Also, how tight should the belt be? Not that I have any idea how to measure tightness.. :p
And where should it be placed? over the belly button, higher? lower? Is it different with squats than with deads?
 
You need to tighten the belt as tight as you can possibly get it and then push out as hard as you can with your abs, that causes the belt to push on your lower back and give it extra support. This also should make it almost impossible for your lower back to bend beyond a certain point pushing more of the load of lifting onto the hips and legs (which is the whole point of the belt). This also may require a greater degree of hip flexor mobility than you are sued to and may require some extra stretching to be most efficient.
 
well that's what I did, and it hurt like hell.. If I tighten my belt as tight as I can, there won't be any room to push your stomach out and take a deep breath (if you breathe properly you're stomach expands) You would have to breathe with your shoulders, which isn't ideal for lifting..
 
When you start using a belt you best bet is to keep it a notch or so loose. You will get a feel for how thing change when you push your belly into the belt. You will also get a feel for how tight will work best for you. I do not tighten my belt as tight as possible, I like to expand slightly into the belt. I feel much more stable that way.

The reason you felt your upper abs more is that your body has to get used to the increase in inter-abdominal pressure. (that means, get stronger) You will adapt like any other exercises.

The other reason you felt your upper abs is that the inter-abdominal pressure pushes up and down, taking some of the compression force off of your spine. That also puts stress on your diaphragm. You will feel that until it gets stronger and is more able to handle the increase in pressure as well.
 
And I kinda feel like I'll injure myself with the belt thing.. should I start with using it on light weights and take it off when it gets too painful?

Should I start using a belt for my heavy explosive pulls too perhaps?
 
should I start with using it on light weights and take it off when it gets too painful?
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Nah. Just loosen it up another notch.

Should I start using a belt for my heavy explosive pulls too perhaps?
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That you will have to base upon feel. If you have a belt that is 4" in the front, it bay stick out some. The bar can hit it when doing high pulls and the like. I use it sometimes for these types of lifts, sometimes not.

You will get a feel for when and what lifts you use a belt for.
 
My belt doesn't fit me anymore. When I put it on, it just slides right off even on the last hook. So I just threw it away, and now when I do deadlifts and squats, I feel a whole lot better.
 
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