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POWER TOOLS
POWER TOOLS
Photography by: Robert Reiff
IÂm often asked about when and how to use belts and wraps. While there are different schools of thought on the benefits of supportive gear, letÂs attack the subject from a fresh perspective. First off, IÂve seen people walking into the gym with their belts already fastened tight, as if theyÂre about to get under the bar for their second attempt at their all-time best squat. But if they werenÂt outside lifting cars, then the belt should be in the bag. On the flip side, I also see guys who arenÂt using belts at all, due to either pride or a simple lack of knowledge, when itÂs clearly necessary for their safety to be wearing one (like on their second attempt at their personal best).
So whereÂs the balance? When should you really use belts and wraps?
A FALSE POSITIVE
>> If youÂre a beginner, keep the belt and wraps in your gym bag, at least for a while. ItÂs more important to focus on strengthening the target muscle as well as your abs, core, joints, ligaments and tendons. Not only that, but you need to strengthen your confidence, which is often clouded by the need to have a belt on or your knees wrapped before you think your body can handle the weight. The more you use supportive equipment when lifting submaximal weights, the more dependent on such gear youÂll become, ultimately weakening your overall progress.
>> If youÂre an advanced lifter whoÂs guilty of overusing belts and wraps, the first thing you should do (after losing the gear) is to decrease the amount of weight youÂre lifting by about 20%. In other words, if you normally deadlift 350 pounds with a belt and wraps for 10 reps, then reduce that weight by 70 pounds and train without the support. If you fail to get 10 reps or you feel vulnerable without the tools, reduce the weight even more. In fact, 20% wonÂt be enough of a drop for some of you since you begin your entire workout all wrapped up.
For both the beginner whoÂs new to bodybuilding and the advanced lifter whoÂs trying to retrain his body, focus on this one basic aspect: proper technique with a full range of motion. You must get your body used to going through each lift without a crutch so you can strengthen your joints and overall musculature.
In other words, you want to train your body to be able to handle as much as it safely can before needing the next level of support. Then, at the appropriate time, just when your natural protective abilities would fall short, you use a belt and wraps to protect whatÂs already strong. Trust me, it wonÂt be long till youÂre doing reps with weight you couldnÂt, or rather wouldnÂt, touch without a belt or wraps.
WITH ALL THAT SAID
DonÂt burn your belt just yet, because there is a time to use supportive equipment. When our bodies are incapable of providing the necessary support structure or system, such as the intra-abdominal pressure necessary for, say, a 1RM squat, then itÂs absolutely recommended and necessary to wear a belt. Why is it okay to use gear with super-heavy weight? Because doing so is imperative for safety and success on the lift, and using it in this instance wonÂt cause you to depend on it when youÂre lifting submaximal weight.
Sean Waxman is a strength and power expert, NSCA guest lecturer and owner of Pure Strength, Inc. Sign up for his free newsletter at shutupandlift.com
So whereÂs the balance? When should you really use belts and wraps?
A FALSE POSITIVE
>> If youÂre a beginner, keep the belt and wraps in your gym bag, at least for a while. ItÂs more important to focus on strengthening the target muscle as well as your abs, core, joints, ligaments and tendons. Not only that, but you need to strengthen your confidence, which is often clouded by the need to have a belt on or your knees wrapped before you think your body can handle the weight. The more you use supportive equipment when lifting submaximal weights, the more dependent on such gear youÂll become, ultimately weakening your overall progress.
>> If youÂre an advanced lifter whoÂs guilty of overusing belts and wraps, the first thing you should do (after losing the gear) is to decrease the amount of weight youÂre lifting by about 20%. In other words, if you normally deadlift 350 pounds with a belt and wraps for 10 reps, then reduce that weight by 70 pounds and train without the support. If you fail to get 10 reps or you feel vulnerable without the tools, reduce the weight even more. In fact, 20% wonÂt be enough of a drop for some of you since you begin your entire workout all wrapped up.
For both the beginner whoÂs new to bodybuilding and the advanced lifter whoÂs trying to retrain his body, focus on this one basic aspect: proper technique with a full range of motion. You must get your body used to going through each lift without a crutch so you can strengthen your joints and overall musculature.
In other words, you want to train your body to be able to handle as much as it safely can before needing the next level of support. Then, at the appropriate time, just when your natural protective abilities would fall short, you use a belt and wraps to protect whatÂs already strong. Trust me, it wonÂt be long till youÂre doing reps with weight you couldnÂt, or rather wouldnÂt, touch without a belt or wraps.
WITH ALL THAT SAID
DonÂt burn your belt just yet, because there is a time to use supportive equipment. When our bodies are incapable of providing the necessary support structure or system, such as the intra-abdominal pressure necessary for, say, a 1RM squat, then itÂs absolutely recommended and necessary to wear a belt. Why is it okay to use gear with super-heavy weight? Because doing so is imperative for safety and success on the lift, and using it in this instance wonÂt cause you to depend on it when youÂre lifting submaximal weight.
Sean Waxman is a strength and power expert, NSCA guest lecturer and owner of Pure Strength, Inc. Sign up for his free newsletter at shutupandlift.com
