Upper East Side

EVF’s resident powerlifting expert Dave Kirschen explains what weightlifting belts are for, which one you should choose and how to use it.

Dave’s tips:

• An effective belt is the same width around the back and the front. A belt that’s skinny in the front won’t properly support the abdominals.
• Leather belts with a buckle provide the most structure and support, especially during heavy lifts.
• Belts vary in thickness. 6mm is ideal for women and smaller men, and 13mm is better suited to larger men.
• The belt should rest fairly low on the belly (just below the navel). It can go higher to support the thoracic spine, but too low and it will wedge into the hip.
• The belt shouldn’t be as tight as possible. The belly needs to be able to expand into it. To find the right spot, tighten your belt as much as you can, then go one notch looser.
• For power lifts, belt up at about 60 to 80 percent of your max. If you’re training for a competition where you will use a belt, use it early to practice technique.
• As you take a breath, expand your belly out into the belt rather than pulling your abdominals in.