Stroll through the gym and you’ll see lots of men and women wearing weightlifting belts. There’s a lot of hype around how lifting belts stabilize your back and core, which may help you lift heavier. But does the chatter live up to the hype? 

Multiple studies, including those published in the Strength & Conditioning Journal and the British Journal of Sports Medicine, have found that wearing a weightlifting belt reduces spinal compression, while another study published in Medicine found that using both a weightlifting belt and wrist straps together helped lifters perform deadlifts more efficiently.

A weightlifting belt can support your core, improve your form, and help you generate more power, and you don’t need to be an advanced strength lifter to benefit from one. But like any training tool, you need to know how to use it.

Ahead, we’re going to break down what a weightlifting belt does, when to use one, and how to use a weightlifting belt for maximum benefit. You’ll also see why a modern, versatile belt like the VG Hyperbelt is ideal for everyday training.

What Does a Weightlifting Belt Do?

A weightlifting belt stabilizes your back during heavy lifts. Think of it as a performance tool for your core. When you take a breath and brace before lifting, you create pressure inside your abdomen. This intra-abdominal pressure (IAP) acts like an internal brace, supporting your spine from the inside out.

IAP helps you maintain proper form under heavier loads. You can lift more weight with better control and waste less energy on unnecessary movement. Essentially, the belt works with your breathing and bracing mechanics to create a stronger, more efficient lift.

When to Use a Weightlifting Belt

You don’t need a belt for every warm-up set or light workout. You’ll want to use one when you’re lifting heavier loads or performing compound movements that require a strong, stable core.

Here are some examples of when lifting with a belt makes sense:

• Heavy squats: When you’re approaching 75–80% of your max load
• Deadlifts: Especially as the weight increases or reps get lower
• Overhead presses: To help stabilize your spine as you press upward
• Clean and jerks or snatches: During explosive Olympic movements
• Bent-over rows or RDLs: To maintain a solid trunk position through the lift

A lifting belt is useful whenever you need extra core stability to move weight efficiently with good form.

How to Use a Lifting Belt

Using a weightlifting belt the right way is part technique and part timing. Follow these steps to make sure you’re getting the most from your belt:

1: Position the belt correctly.

Here’s how to wear a weightlifting belt: Wrap the belt around your waist so it covers your midsection above and below your navel. You want it sitting across the lower part of your ribs and the top of your hips. If it’s too high, it won’t support your core. Too low, and it will dig into your hips during movement.

2: Find the right tightness.

The belt shouldn’t feel suffocating, but it shouldn’t slide around either. You should be able to fit one or two fingers between the belt and your body when you’re relaxed. The goal isn’t to wear it as tight as possible—it’s to have room to breathe and brace.

3: Brace your core against the belt.

Take a normal breath and tighten your core as if you’re preparing for someone to lightly tap your stomach. Don’t suck in or push out too hard. Instead, create tension around your entire midsection. This is what stabilizes your spine and keeps your torso locked in during the lift.

4: Perform the lift.

With your core braced and the belt supporting your midsection, execute your lift smoothly. Keep your breathing controlled. Don’t exhale completely until the hardest part of the lift is finished.

5: Release and reset.

After your rep or set, exhale and loosen the belt slightly if needed. If you’re using a versatile belt like the VG Hyperbelt, you don’t need to remove the belt between exercises. Simply adjust the belt as needed for different moves.

Who Should Use a Weightlifting Belt?

A lifting belt isn’t just for competitive powerlifters—it’s for anyone who wants to improve their performance during heavy, compound movements. If you train with progressive overload and regularly challenge your strength, a belt can help you move more efficiently and maintain better form.

You’ll benefit most from using a belt if you:

• Perform heavy barbell lifts like squats, deadlifts, or overhead presses
• Follow a structured strength or hypertrophy program
• Train in functional fitness or CrossFit-style workouts involving multi-joint lifts
• Want to build core control and learn proper bracing technique

If your workouts involve mostly bodyweight movements, machines, or light free weights, you likely don’t need a belt yet. But as you start lifting heavier loads and focusing on compound exercises, adding one—like the VG Hyperbelt—can help you progress with better stability, control, and confidence under the bar.

Breathing Technique With a Weightlifting Belt

There’s a lot of debate around how to breathe when lifting heavy. Many pro lifters swear by the Valsalva maneuver, where you take a deep breath into your abdomen, tighten your core, and hold that breath through the lift—then exhale at the top.

This technique increases intra-abdominal pressure, helping your entire midsection stay tight and stable while you heft serious weight. Powerlifters use it because it can make heavy lifts feel more controlled and powerful.

But the Valsalva maneuver isn’t for everyone. It can raise pressure inside your chest and abdomen, impacting your heart and blood flow. If you’re a beginner or have high blood pressure or a heart condition, skip this technique and breathe normally.

Always consult a professional trainer or your doctor about breathing through heavy lifts.

Train Better With the VG Hyperbelt

If you’re on the hunt for a belt you can wear throughout your workout—not just for one or two heavy lifts—the VG Hyperbelt is the tool you need. With full core support to stabilize your midsection during compound and functional movements, and an adaptive tightening system, the VG Hyperbelt is durable and comfortable, without the bulk and constriction of thick leather belts.

Made from advanced proprietary materials, the VG Hyperbelt is lightweight, packable, and designed for both men and women. Not only is it the most advanced men’s weightlifting belt, it’s also an excellent weightlifting belt for women. With six sizes and a tapered profile, it fits securely and helps you look good while you work hard.

Find your size and train better with the VG Hyperbelt.