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How to properly put on a lumbar bodybuilding belt

How to properly put on a lumbar bodybuilding belt

When it comes to lifting heavy weights and improving strength training performance, safety is paramount. A back strength training belt plays a crucial role in supporting your back during exercises such as the squat, deadlift and military press. In this article, we will explain to you how to properly put on a lumbar strength training belt, as well as the benefits it provides.

Functioning and usefulness of a lumbar belt in bodybuilding

The back strength training belt is designed to provide support to the lumbar region (lower back) during strength exercises. It helps reduce the risk of injury and improves stability in the spine. The main characteristics of a good lumbar belt are its thickness , its rigidity and the quality of the bands that make it up.


A thicker lumbar belt will provide better support, so it is important to choose a belt of adequate thickness for your level of practice and your specific needs. Generally, lumbar belts have a thickness between 10 and 13 mm.


Belt stiffness is also an important factor to consider. A belt that is too stiff can be uncomfortable and limit your mobility, while a belt that is too soft will not provide enough support. Opt for a belt with a good compromise between comfort and support.


The bands that make up the belt must be strong and resistant to guarantee a good fit and a long lifespan. Choose belts with bands made of leather or sturdy synthetic materials.

How to properly put on your lumbar strength training belt

  1. Choose the right size: It is crucial to choose a belt that suits your body shape. Measure your waistline at the level of the navel and refer to the size guide provided by the manufacturer.
  2. Position the belt: Place the belt around your waist so that it covers your lumbar region. The top of the belt should be at the bottom of the ribs, and the bottom should be just above the hips.
  3. Adjust the tension: Tighten the belt so that it is tight enough to provide good support, but without excessively compressing your abdomen. You should be able to breathe normally and carry out your movements without discomfort.
  4. Check the positioning: Before you start your exercise, make sure the belt is in place and does not slip. The top edge should be parallel to your ribs and the bottom edge to your hips.

The advantages of using a lumbar belt in bodybuilding

In addition to reducing the risk of injury, lumbar belts offer several other advantages for bodybuilding practitioners:

  • Improved performance: By stabilizing the spine and maintaining correct posture, the lumbar belt helps increase strength during heavy lifting exercises.
  • Feelings of security: The pressure exerted by the belt on the lumbar region gives a feeling of support and confidence during workouts, allowing you to concentrate more on technique and execution of movements.
  • Reduced fatigue: With the added support provided by the belt, the stabilizing muscles of the back are less stressed, which can help reduce overall muscle fatigue and improve recovery.

Remember to warm up well and adopt good posture

Although the weight training belt is an excellent support tool, it is essential not to neglect warming up before your heavy lifting sessions and to constantly work on your posture. An appropriate warm-up activates the stabilizing muscles of the back and prepares the body for exercise, while good posture contributes to uniform load distribution and safe execution of movements.

In short, a bodybuilding lumbar belt is a valuable accessory for bodybuilding practitioners wishing to improve their performance while limiting the risk of injury. By choosing the right size and learning how to put it on correctly, you will be able to take full advantage of the benefits of this equipment and thus progress peacefully in your practice.

To go further, click on the following text to find out: When to wear a lumbar belt for bodybuilding .

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