 |
Use of Lifting Belts During Strength Training Workouts
The decision of whether to use a lifting belt during exercise should be guided by the following information: As mentioned in an earlier article on lower back pain, the deep stabilizing muscles of the lumbo-pelvic region (core) are suspected as having a "drum forming" effect - that is the muscles contract simultaneously in a reflex (no conscious thought required in people without back pain) action to help stabilize the low back and allow forces to be transferred from the lower body to the upper body and vice versa. This action also has the effect of compressing the abdominal contents - composed primarily of water and very little gas; thus the name of this phenomenon is the "fluid ball" effect. Water as a liquid is essentially incompressible, so you can see how the presence of an internal pressurized fluid "ball" will lend stability to the pelvis and spine and actually help generate torque in the lift. For example, as you descend into a heavy squat, the muscles of the core and diaphragm begin to contract and generate tension on the fluid ball. As you squat deeper and your knees and hips flex more and more, the pelvis starts to tip forward and the large erector spinea muscles begin to lose their strength advantage due to a decreased muscle length. It is logical then to assume that the fluid ball acts as a "block" to prevent excessive spinal flexion and possible compressive damage to the intervertebral ligaments and discs. Lifting belts have been demonstrated to have a similar effect of passively increasing intra-abdominal pressure simply by the mechanics of their operation. However, when a lifting belt is used on a consistent basis, it is proposed that the inner stabilizing muscles and deep abdominals are relieved of much of their duty and fail to get stimulated sufficiently. Therefore, even though you may be performing a very functional movement like a squat, you are receiving a source of external stabilization likened to that provided by machine exercise. The risk of using a lifting belt for all lifts is that the core muscles are not trained sufficiently and in the correct motor sequence, so if you attempt a heavy lift without a lifting belt, there may be an increased chance of injuring your back. The best advice then is if you are going to use a lifting belt, use it only when you attempt maximal (1RM) lifts and only when the spine is directly targeted like in a squat. Perform submaximal lifts without a belt to ensure sufficient training of the deep stabilizers of the spine. (It should be kept in mind however that some world class Olympic-style weightlifters never use weightlifting belts). So if your goal is to wear a lifting belt on the field or track or even while performing regular everyday tasks, then use a belt for all your lifts. If however you want "true" functional strength and power, train your own "internal weight lifting belt" and discard the "fake" one. David Petersen is a Personal Trainer/Certified Strength and Conditioning Specialist and the owner and founder of B.O.S.S. Fitness Inc. based in Oldsmar, Florida. More articles and information can be found at http://www.bossfitness.com NOTE: You're free to republish this article on your website, in your newsletter, in your e-book or in other publications provided the article is reproduced in its entirety, including this note, author information and all LIVE website links as above.
MORE RESOURCES:
|
The Warranty that Pays offPR Web (press release)An extended warranty program for fitness equipment that is both revolutionary and affordable. Unlike extended warranties on other products, it is generally ... |
|
VersaClimber still has power to surprisePlain Dealer... machine I used for this column, the property of an acquaintance who used to sell fitness equipment and has been preaching its benefits to me for months. ... |
|
Shopping for Exercise Fitness EquipmentTom Wilt NewsAlthough there are hundreds of options when it comes to exercise fitness equipment, it is imperative that the right choices be made, especially for the type ... |
Google News
|
|
|
|
RELATED ARTICLES
Cheap Elliptical Trainers From An Industry Giant
From its humble beginnings as a part time business for two college students in Utah, ICON Health and Fitness has grown into one of the world's largest manufacturers of fitness equipment. The company's credentials are impressive: 4000 employees in 11 locations around the world, nearly 200 patents, ISO 9001 certified and a portfolio of some of the best known brands in the fitness industry.
Wheel Chair Ramp
Some people order fomr various companies when in need of Wheel Chair Ramp. Others just try do build their own wheelchair ramp, thus trying to save some money or for variety of reasons.
Find the Best Home Tanning Bed Package
Wouldn't it be wonderful if you could find a cheap used tanning bed for your home. Have you ever wondered how to buy tanning beds and what would be the best home tanning bed package? Well you've come to the right place.
Boost Your Health by Choosing the Perfect Treadmill
Treadmills are very popular methods of exercise. These exercise machines have been helping people lose weight and get in shape for many years now.
What's So Great About A Trampoline?
Looking for a fun way to exercise and stay healthy? Doctors say that rebound exercising is one of the healthiest, safest kinds of exercise for your joints and heart. It's aerobic, it's fun, and it doesn't put the same stress on your joints and tendons that impact exercise like jogging does.
Features of Keys Treadmills
Keys treadmills have managed to build an impressive product range in the short time that they have been available on the market. They boast some impressive features however the remarkable thing about keys treadmills is the excellent warranties that they have to offer.
Stop Kidding - No Home Gyms Allowed
Home GymsNot long ago my wife went shopping for home gyms. No not for her but of all people for me.
What to Look for When Shopping for an Elliptical Trainer
When shopping for an elliptical trainer, it can be confusing to know which brands are the best. The best elliptical trainers contain a number a features and functions and are available in a wide price range depending on your individual needs.
How to Choose an Elliptical Trainer that Suits Your Needs
When choosing an elliptical trainer, you'll want to consider a variety of things to determine which elliptical machine will best suit your needs. You should pay attention to the quality and durability, features, brand reputation (important when buying online), and weight restrictions.
Star Trac TR4500HR Treadmill - A Review
When you're searching for a treadmill for your home or club,
you'll find Star Trac treadmills at the top of your shopping
list, and for good reason. StarTrac has garnered a
reputation for quality and superior machines since their
appearance on the treadmill scene in the 70's, and has
become sort of the Cadillac of treadmills.
Have a Ball With Stability Ball Exercise
Whether you call them a stability ball, swiss ball, or exercise ball, there are so many great benefits to exercising with a stability ball in your home workouts.Stability Ball BenefitsBesides providing balance training, (an often overlooked component in most exercise programs) stability balls work your core in almost every exercise that is performed, and work multiple muscles at one time while forcing your body to balance itself.
The Epic T60 Treadmill Rocks
The Epic T60 treadmill, an economical choice for both running and walking exercise, is available only to Costco members. This members-only discount warehouse retail specialist has locations all over the globe - 37 U.
Home Exercise Equipment - Start Planning Now for Winter
Most of us have a tendency to gain a few pounds in the winter due to inactivity. Losing the added weight gets tougher and tougher every spring because our bodies don't bounce back like they used to.
Ironman Treadmills
Ironman Treadmills - For The Guy Who Does The IroningIronman Treadmills are produced by Keys Fitness Products, which also produces Keys, Alliance, Discovery, Healthtrainer, and Encore treadmills. Ironman treadmill models are in two series, the newer Ironman T Series and the substantial Ironman M Series.
Who Says You Can't Use Commercial Treadmills At Home?
Commercial treadmills are the machines that you see in gyms and fitness centers. Although they are more expensive than the brands sold for use as home gym equipment, there is no reason why you can't have commercial treadmills for use at home.
Treadmills Prove Health Concerns Are No Longer An Excuse Not To Exercise
Walking has long been praised for its health benefits. It is a simple, easy workout that provides great results.
Mobility Scooters: An Introduction
Mobility scooters are designed for people who have some mobility but are challenged by slopes or distances. A wide variety of mobility scooters, in various price ranges, are available to fit your needs from leading manufacturers such as Invacare, Pride, Sunrise Medical and Drive Medical.
Horizon Treadmills Offer Top Features For the Lowest Price
Highly rated by numerous experts in the fitness field, Horizon treadmills offer a well-constructed piece of excercise equipment for a reasonable price. Created by the Johnson corporation, Horizon treadmills are aimed towards the commercial, and middle range home use markets.
Best Home Gyms Tips
Best home gymsIt isn't always easy to find the best home gyms without a little trepidation. But have no fear as shopping through what are touted as the best home gym has been simplified.
Try A Landice Treadmill
Landice treadmills receive rave reviews from consumers and exercise magazines. Landice treadmills are highly rated in consumer guides and are popular with those who work out at health clubs.
|
