As many of you know we are in a current training phase right now that does not allow the use of weight belts, although this upsets many as the belt sometimes allows more load and comfort while squatting, I think it is necessary to train without the assistance of a belt from time to time to focus more on position and stability over speed and power.
We are currently in a phase of programming that focuses on structural balance, functional hypertrophy (slightly lighter loads and higher rep sets), and stability. Throughout this training phase the use of belts will be forbidden to emphasize stability in movements we train.. Although many coaches disagree with belt use all together and others encourage its use at all times, I personally sit right in the middle – I love my belt, but I feel it is a crutch at times to long-term progress in training.
A study completed in 2001 looked at the leg muscle myoelectric activity during non belted and belted barbell back squats at 90% 1RM load. The researchers found that muscle recruitment and peak force were no different in either group. Myoelectric activity of the right vastus lateralis, biceps femoris, adductor magnus, gluteus maximus, and erector spinae was recorded using surface electrodes. The main difference between the two lifts were that the belted squats were completed at a much higher velocity compared to the non belted lifts. Hence, we could argue the efficiency of the lift, decreased energy expenditure, and increased power output. Given that the belt increases potential power output and efficiency it becomes a no brainer in my mind to utilize this tool in training and competition, but not at al times of the season.
Given that we are far out of a competitive season and we are in a stability and functional hypertrophy phase of training I feel lifting sans belt is a big advantage as it will slow lifts slightly and increase the stabilization and total time under tension of the movement, which aids out goals. Currently we are squatting higher reps with slightly lower total loads than normal so I feel belts are not needed and without them we aid in our ability to progress the squat long-term as we develop better awareness of position and strength throughout the entire range of motion.
Everyone always asks what my take on belts are…. now you know.
