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Old 03-31-2014, 03:24 PM   #1
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Default The Belt and the Deadlift

Was just browsing facebook to see what people were posting about for ideas for articles and this came across my newsfeed.

Let me know what you think...

http://www.t-nation.com/training/the...d-the-deadlift

Quote:
Here's what you need to know...

•  A 4-inch-wide belt is too wide to permit a correct lumbar position at the start of a deadlift. And if you can't get set correctly, you can't pull correctly.

•  The lifting belt isn't a passive device that works all by itself. One of the ways the belt works is by allowing you to produce a harder muscular contraction against it than you can without it.

•  The combination of the harder isometric trunk muscle contraction made possible by the belt, and the fact that the heavier weight you're lifting provides more training stimulus than the lighter weight you'd be lifting otherwise, means that using the belt allows you to get stronger.

•  The correct use of the belt involves learning how tight it needs to be to work. Too tight, and you're stretched up too far to make an effective isometric contraction. Too loose, and there's nothing to push against.

•  Stop thinking of your squat belt as "The Belt" and start thinking of the deadlift as different movement that probably needs a different belt, a thick one but only 2-3 inches wide.
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Old 03-31-2014, 03:34 PM   #2
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A 4-inch-wide belt is too wide to permit a correct lumbar position at the start of a deadlift. And if you can't get set correctly, you can't pull correctly.
I'm doing it wrong.
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Old 03-31-2014, 04:00 PM   #3
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I would imagine the belt recommendation would also be based on torso length and width? Surely proportions come in to play as everyone's lower back and belt might fit and land differently on the body.

Tbh I never use belts, but I'm not about to pick up two haha.
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Old 03-31-2014, 04:10 PM   #4
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That's just silly, for a number of reasons.
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Old 03-31-2014, 05:43 PM   #5
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Shoot. I just purchased a new 4" belt. Two days and it is already obsolete, that is faster than my last computer.
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Old 03-31-2014, 06:46 PM   #6
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Sounds like we should be seeing this in a peer reviewed exercise science journal soon.
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Old 03-31-2014, 07:23 PM   #7
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Quote:
Originally Posted by afraziaaaa View Post
Sounds like we should be seeing this in a peer reviewed exercise science journal soon.
If it's not peer reviewed then it's just bro science. Bro.
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Old 03-31-2014, 09:14 PM   #8
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all good except the absolute statement that 4" is wrong... just say too tall a belt is not optimal....
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Old 04-01-2014, 03:48 AM   #9
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Quote:
You may decide to deal with the issue by moving the belt up your waist, and if you're cheap or just broke, that's okay too.
This is something many knew and have already been doing for years... Switching to a 3in belt and leaving it down doesn't change anything from wearing a 4in belt and moving it up. Just losing belt coverage for you to push against.

Quote:
This contact between belt and upper thigh provides incorrect proprioceptive information about the degree to which you have extended your back. The belt is telling your back that it's fully extended when it's not, and this can cause you to pull from a position of incomplete lumbar extension. An inadequately-set low back isn't strong for a heavy pull, and is a good way to tweak your back too. I see many contest deadlifts pulled with incomplete lumbar extension using a 4-inch belt.
I see many deadlifts pulled with incomplete lumber extensions with and without belts....


Quote:
Some people have already figured this out. Konstantinovs pulls with his belt set in a much higher position, well off the hips.Lilliebridge too, and other examples show that this problem is being addressed, although perhaps not the best way. If the belt is to provide pressure in the abdominal cavity, it must be positioned across the lumbar, under the floating ribs, so that the center of the belt is across the center of the abdominal cavity. This creates the best pressure distribution for support of the lumbar spine.

Konstantinovs can wear his belt any way he wants to – I'd never presume to tell any experienced competitor how to wear a belt
A 3in belt from a 4in belt is only 1/2in on top and bottom difference. Again moving the belt up 1/2in still provides this so called thigh to Ab contact clearance and more support...

I like some of Rippetoe articles, but I hate how he over complicates things. He targets young and new lifters. Then uses big words and combines them into sentences to make the newbies think he knows what he is talking about.

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Old 04-01-2014, 04:22 AM   #10
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I deadlift with a 4" belt and that article bored the shit out of me.
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