10 Minute Tip #20: The Truth About Belts, Bracing & Your Back in Barbell Training

10 Minute Tip #20: The Truth About Belts, Bracing & Your Back in Barbell Training

Author: Dr. Rori Alter, PT, SSC, PRSCC March 28, 2023 Duration: 13:00

If you're following a strength training or powerlifting program utilizing progressive overload, you'll eventually need a lifting belt. When worn and used properly and combined with the Valsalva Maneuver, a lifting belt is a positive addition to your strength training program.

 

The problem is, there is a lot of misinformation out there about belts. A proper lifting belt is made of a stiff material and applies pressure to the abdomen to enhance your body's ability to utilize the Valsalva Maneuver to create intra-abdominal pressure to indirectly stabilize the spine.

 

Here are some common beliefs about the utilization of powerlifting or lifting belts that we do not agree with:

  1. You should push your belly into your belt

  2. Lifting belts make your core weak

  3. Lifting belts are a crutch 

  4. You should only train without a lifting belt otherwise your abdominals shut off

 

In this 10-Minute Tip episode of the PRS Podcast, Drs. John Petrizzo, Rori Alter, and Alyssa Haveson discuss:

  • The proper mechanism by which a lifting belt is combined with the Valsalva Maneuver to improve and enhance your strength development and safety under the barbell

  • How your core muscles actually work with the belt and why you shouldn't push your belly into your lifting belt

  • The way in which belts actually work to strengthen your core instead of making your core weak

  • And how to tell if your belt is too loose because if it's too loose, it's not working properly!

 

 

If you're enjoying our podcast, please leave us a review on Apple or Spotify.

 

Join our Facebook Community for free form checks, live Q&As & more: https://www.facebook.com/groups/PRS.Barbell.Mastery 

 

Got questions or guests you'd like to hear on the show? Submit them here: https://forms.gle/7Vu2HmgHoeQY9xM59 

 

Get in touch with the show!

Web: https://www.progressiverehabandstrength.com

Email: podcast@progressiverehabandstrength.com

Rori IG: @rorimegan_prs

Alyssa IG: @alyssahope_prs


Hosted by Dr. Rori Alter and Dr. Alyssa Haveson, Progressive Rehab & Strength is a conversation for those who take lifting seriously, whether for sport or for life. Both hosts are practicing physical therapists and certified strength coaches with deep roots in powerlifting, giving them a unique, dual-perspective on the body under load. This podcast digs into the nuanced intersection of rehabilitation and performance, moving beyond generic advice. You’ll hear practical discussions on programming for longevity, managing training around injuries, and navigating the technical demands of the barbell lifts. The aim is to strip away confusion and provide actionable insights that help athletes and coaches build resilient, sustainable careers-both in the gym and in their professional practices. It’s a resource for critical thinkers who want their approach to strength to be informed by both clinical expertise and hard-earned experience on the platform. Tune in for a blend of science, real-world application, and straight talk from two professionals who live in this space every day.
Author: Language: English Episodes: 100

Progressive Rehab & Strength
Podcast Episodes
We're Taking a Quick Break [not-audio_url] [/not-audio_url]

Duration: 1:08
Rori and team are taking a quick break from podcasting for the fall. Stay tuned, though, because they'll be back soon with more podcasts! In the meantime, check out the PRS website (link below) as well as the many other…