How Do You Tighten Your Weightlifting Belt? Remember This IMPORTANT Tip!  


When preparing for a heavy lift that in some way or other recruits your lower back, remember THIS simple yet important tip! BREATHE OUT WHEN TIGHTENING IT! Hopefully this message will get through if you didn’t know to do this already. Now the reason that this is so important is twofold…

1.) You will struggle to achieve intra-abdominal pressure. One of the main ways we generate tension in our muscles, particularly our core, is through sucking in air and holding our breath, this is because it generates intra-abdominal pressure i.e. high pressure within our mid-section. Attempting a lift with insufficient intra-abdo pressure will leave you with…well, low pressure…and in order to generate force we really need some form of pressure.

2.) Also, you’ll struggle to perform reps because your ability to achieve full lung inflation is reduced by restricting your abdomen. Proper breathing requires you to breath from your stomach, not your chest. Do a quick test for me, take a deep breath in and look to see whether your stomach goes in, stays the same (flat), or moves outwards (gets bigger), if it moves out then you are breathing correctly, if however it goes inwards then you are breathing inefficiently. Now imagine tightening your belt whilst breathing in, and you can start to understand why this may inhibit your breathing.

So next time you step up to lift some heavy s***, breathe out and whilst the lungs are empty and your stomach is relatively flat (not sucked in), begin to tighten your belt.  If you aren't already, try this technique next time and see how it feels!

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About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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