Medical Warning: Not everybody should wear a belt, If you have high blood pressure or a heart condition, wearing a belt is not recommended as a correctly used belt will spike blood pressure more than if you are lifting without a weight lifting or Powerlifting belt.
How to Use Your Belt
1. Belt Placement
Belt placement is mostly about comfort, some lifters will angle the belt depending on which lift is being performed
2. Belt Tightness
Your weight lifting or Powerlifting belt should be set on the tightest notch which still allows you to take a full breath, If you can’t intake a full breath then the belt is to tight and should be loosened.
When lifting heavy to get the most out of using the belt you need create a “Block” by Expanding the chest and holding a deep breath which supports the rib cage and prevents the chest from collapsing forward. Abs are pushed into the belt increasing intra-abdominal pressure which supports the spine. Finally, arch the lower back by contracting the lumbar muscles which places the spine in extension. By doing this it assists in preventing you from rounding your back and putting the spine into vertebral flexion which can cause a herniated disc.