Gear Talk: Powerlifting Belts Basics 101

Before anyone decides to shoot me down by saying that my numbers are not big enough to have an opinion, I agree that I don't have very big numbers but this is really just a beginner's guide to powerlifting belts to answer some questions regarding them. In fact this is a rather common topic and I will be regurgitating information that I have read on the Internet but I hope this helps to make things a bit simpler for everyone who is looking to purchase a belt.

As we all know the recent news that the IPF technical committee has made the decision to come up with a rule stating that all IPF approved equipment must have the IPF sticker so everyone is looking to grab a new powerlifting belt that has that sticker. My personal opinion is that unless you have the intention of stepping onto the platform and compete in an IPF sanctioned meet, this rule has nothing to do with you. IPF approved is not a quality assurance stamp, it just means manufacturers have paid a sum of money to IPF to get the technical committee to validate that the equipment falls within the legal measurements. There are many brands out there which are not IPF approved but still manufactures top quality belt aka Harris Stability System so if shipping is being a bitch and you are not going to compete, just grab a regular powerlifting belt. If you are looking to compete in the IPF federation however, do check out the IPF approved list on the IPF website (www.powerlifting-ipf.com) before making any purchase. As most of us are lifting as a hobby and not competitively, a powerlifting belt is a heavy investment (for us students) so it is best to buy once and leave it as that.

This article will hopefully shed some light on why a Single Prong belt is just as good if not better than a lever belt. 

Types of belt

There are a few types of belts that are in the market nowadays and I shall briefly touch on each of them, if you like to know more, I strongly recommend you to find out yourself before making a purchase.

Lever Belt

Lever belts, as the name implies, use a simple lever system to allow the belt to flip open and lock closed. The main selling point here is that the belt is infinitely easier to get on and off. However the moving parts aka the buckle on a lever belt can and do break. Most companies that offer lever belts will provide a long warranty specifically because of this. They also all sell replacement parts which hinted at you about how common it is to need replacement parts for a lever belt. The last thing you want is the buckle breaking during your squat or deadlift in the comp. Also, it is a bitch adjusting the tightness of the belt when you use two belt placements for the squat and the deadlift as some people like to wear the belts higher for their deadlift and trust me, no way can you get the same belt to fit your ribs and waist without adjusting. This means that you must use the screwdriver to patiently screw and unscrew the buckle and adjust them accordingly.

Lever Belt

Single Prong

If you like the belt at different levels of tightness for different lifts, or if you just like it looser for warmups, the single prong belt allows you to do this without busting out a screwdriver and spending a bunch of time adjusting everything. Also, the single prong works just as nice as the double prong but let us find out why people want to get a double prong belt

Double Prong

In my honest opinion, the double prong belt is the hardest belt to put on among the belts simply because there is more holes to aim (if you know what i mean). The idea behind getting a double-pronged belt is that the extra prong more evenly distributes the stress on belt thus making the belt more unlikely to fail under heavy loads. However I have yet to see a single prong belt break under stress though I know of people's lever buckle breaking. 

Single Prong vs Double Prong

PR Power Belt (you dun goof)

Inzer has produced a ratchet based lever belt that can be easily adjusted from set to set. This belt offers the best of both worlds. You can get crazy levels of tightness because of the lever system, but you also get the ease of adjustment offered by the traditional pronged belt. There is a catch of course. The PR Power Belt costs about two times as much as a traditional single prong belt and a good 50% more than a lever belt. Worst of all, this belt is not IPF legal. 

PR Belt but no PR, only PR in money wasted

Quick Release

Quick Release belts are similar to prongs except that they have a quick release mechanism. If you have the money, these are worth looking into though there are concerns of the buckle getting in the way of lifting.

  

Quick Release Belt

Thickness

10mm and 13mm are the IPF legal thickness and the more commonly found variations of belt thickness. If you are a heavier lifter I do think a 13mm is okay although it is stiffer and harder to break in. Expect bruising, lots of bruising. I myself uses a 10mm belt and it took me a while to break in.

Width

Like the thickness, the maximum legal width is 4 inches thick. I have seen 2 inches weightlifting belt but unless you are about that Olympic lifting life, I suggest getting the 4 inch thick powerlifting belt. However, a proper leather, tapered belt is appropriate in a few instances. If you are very short or have a small gap between your ribs and yours hips, consider the tapered belt. In the latter case, a 4” belt might actually dig into your ribs or hip bone. This can lead to unnecessary cuts and bruises and it is not going to help you lift more weight. Bones can’t be made to actively brace and push like abs can. Also, some guys prefer the tapered belt for the deadlift (hence the deadlift belt which is not as wide as normal belt).

Longhorn Tapered Belt

When and how to wear a belt

Before you say this is a duh thing, most people I know have been using the powerlifting belt as a cast, wearing it so tight that it leaves a bruise and make breathing uncomfortable. However that is not how you wear a belt. The goal is to use the belt as a brace to apply pressure against and increase the intra-abdominal pressure in your core aka 360 tightness and not as a corset. You should aim to wear it as tight as it is physically possible without losing the ability to fully contract your abs. Some people wear their belts so tight that they cannot even produce a full abdominal contraction anymore. Likewise, there is no reason to wear your belt looser besides personal comfort. The tighter the belt, while being able to fully contract the abs, the higher your levels of intra-abdominal pressure will be. Also, I recommend you to ditch the belt for warm up sets and only wear it towards your top sets and please do not wear it when doing your curls as an attempt to keep your waist small. SMH. 

Final Belt Verdict

To be absolutely honest I see the lever belt as a luxury especially since it cost more. Yes I do own a lever belt myself but I find it a chore when I have to adjust the belts for my deadlift and re-adjust it back for my squat session. In fact I would go for a single prong which is just as sturdy and meets my requirement and is cheaper. Yes I might not be able to do my lever flick at the end of my lifts but on the flipside I do not need to adjust my belt for every other session (yes some days I am fatter). Interestingly, this opinion is shared by writers of various articles I used for reference too.

I hope this helps in clearing some misunderstanding that the lever belt is the way to go for powerlifting belts and that the IPF approval sticker while crucial for IPF powerlifters is not so for non-competitive recreational lifters.

If you are keen to order one, email us at nextlevelpowerlifting@gmail.com

And the winner is Single Prong

References: 

http://www.powerliftingtowin.com/powerlifting-belts/

http://articles.elitefts.com/training-articles/benefits-and-proper-use-of-weightlifting-belts/

http://www.jtsstrength.com/articles/2014/09/10/choosing-right-belt-powerlifting/

http://tnation.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding_strength/choosing_a_belt