Squatober: Understanding the Role of Weight Belts in Squatting

As we wrap up our Squatober video series, let's address a topic that often comes up in discussions about squatting: Do I need a weight belt? The answer isn’t a simple yes or no; it really depends on your individual needs and goals. Let’s dive into when a weight belt might be beneficial and when it might not be necessary.

For most individuals, especially those who are simply going to the gym to stay fit, a weight belt is generally not required. The exception to this rule tends to be for athletes involved in specific sports, like powerlifting, where heavy squatting is a part of their training regimen. If you're lifting extremely heavy weights—like 600 pounds or more—a weight belt can provide additional support.

The Purpose of a Weight Belt

Weight belts serve primarily as a cue to help build intra-abdominal pressure (IAP). This pressure is vital for maintaining stability in your trunk and supporting your lumbar spine during squats. Here’s how it works:

• Breath Control: The weight belt encourages you to breathe into your belly, creating stability in your core. This stability is essential for performing squats effectively and safely.

• Support, Not a Crutch: It’s important to understand that a weight belt does not hold your spine together. Instead, it assists in managing your breath to facilitate a strong lift.

Think of it this way: if a tree falls down, would you simply wrap duct tape around it and expect it to stand strong? Of course not. Similarly, if there’s a problem with your spine, a weight belt won’t solve it. True stability comes from within—specifically, from your breath and core engagement.

If you determine that a weight belt could be beneficial for your training, you might wonder what type to choose. Should you go with leather or Velcro? The reality is that it doesn't matter much as long as the belt serves its purpose as a cue for better breathing and support during squats.

Proper Use of a Weight Belt

• Avoid Over-tightening: One common mistake is cinching the belt too tight. Ideally, you should be able to fit a couple of fingers between your body and the belt. It shouldn’t feel constricting; instead, it should allow for natural breathing.

• Breath First, Stability Second: Before you squat, focus on breathing into your belly to expand your core. This is what truly stabilizes your spine, not the tightness of the belt.

Our Approach

At our facility, we believe in the effectiveness of building internal stability rather than relying on external tools. In fact, we don't even keep weight belts on hand for demonstrations. Instead, we use tools like the Core 360 belt to help establish proper breathing techniques during exercises.