Walk into any gym, and you’ll see it: lifters of all levels loading up the squat rack, some with a thick leather belt strapped around their waist, others lifting belt-free. The debate over whether you need a lifting belt for squats has been around forever. Some swear by the support and safety it provides, while others argue it leads to over-reliance and neglects natural core strength.

So, who’s right? The truth lies somewhere in the middle. Let’s explore what lifting belts do, their pros and cons, and whether or not they’re a good fit for your squat routine. By the end, you’ll know if a belt is the key to hitting your next personal best—or if you’re better off going without.

What Is a Lifting Belt?

A lifting belt is more than just an accessory—it’s a piece of functional gear designed to support your lower back and core during heavy lifts. Unlike a regular belt, a lifting belt doesn’t hold your pants up, its purpose is to create stability by increasing intra-abdominal pressure, which helps protect your spine.

When you squat with a barbell, your core and lower back act as a natural brace, keeping your posture strong under the weight. A belt enhances this by giving your abs something to push against, stabilizing your midsection. This added support can lead to better form, greater control, and even heavier lifts.

Belts are a staple among powerlifters and competitive athletes, but they’re not just for the pros. Anyone aiming to lift heavy with good form can benefit—if used correctly.

Benefits of Using a Lifting Belt for Squats

Using a lifting belt for squats offers several key benefits that make it a staple for serious lifters. One of the primary advantages is improved core stability. The belt acts as a brace, reducing spinal flexion and helping maintain an upright position—essential for heavy squats where poor form can lead to injury. This added support also allows lifters to generate more power, enabling them to push past plateaus and lift heavier weights safely.

Beyond strength gains, a lifting belt plays a crucial role in injury prevention. For those handling maximum loads, it reduces strain on the lower back and minimizes the risk of disc injuries or muscle strains. Additionally, a belt serves as a constant reminder to brace properly, reinforcing better squat mechanics and ensuring a more controlled lift.

Drawbacks of Using a Lifting Belt

While lifting belts offer plenty of benefits, they’re not without their downsides. One of the biggest pitfalls is over-reliance—some lifters wear a belt for every set, even during warm-ups. This can actually reduce natural core engagement over time, making your body dependent on external support rather than building true stability.

Another concern is weakened core development. Relying too much on a belt may limit the natural strengthening of your core muscles, which are essential for overall stability and injury prevention. Belts are most effective for max lifts or heavy squats, but for lighter weights or high-rep sets, they’re often unnecessary. Instead of always reaching for a belt, incorporating core-strengthening tools like our abdominal mat can help build a solid foundation for long-term strength gains.

When Should You Use a Lifting Belt?

A lifting belt isn’t necessary for every workout, but there are key situations where it can make a big difference. If you’re lifting 80% or more of your one-rep max (1RM), a belt provides crucial support, helping stabilize your core and protect your spine under heavy loads. It’s especially useful during low-rep, high-intensity training—powerlifters and strength athletes often rely on belts for sets of 3-6 reps at maximum effort to maintain proper form and generate more force.

A belt can also be beneficial if you struggle with back stability. Some lifters naturally have weaker lower back muscles, making it harder to stay upright under heavy weight. In these cases, a belt provides extra reinforcement to keep your squat mechanics in check. If you’re looking for a high-quality option, the Pro 10mm 4” Lever Belt is a top choice for serious lifters who want durability, support, and performance in one package.

How to Properly Use a Lifting Belt

Wearing a lifting belt isn’t as simple as strapping it on and hoping for the best—you need to use it correctly to maximize its benefits. First, position the belt snugly around your waist, just above your hip bones, ensuring it’s in the right spot to support your core. Next, tighten it to a secure but comfortable fit; it should be tight enough to provide support but not so restrictive that you can’t take a deep breath.

Proper bracing is key. Before each lift, take a deep breath and push your abs against the belt to create intra-abdominal pressure—this is what stabilizes your spine and enhances your strength. Lastly, avoid overusing the belt; it’s meant for your heavier lifts, not every set. 

Related: How to Use a Lifting Belt

Best Lifting Belts for Squats

If you’re looking for a belt, here are some excellent options:

• Premium 13mm 4” Lever Belt – Ideal for competitive powerlifters.

• 5” Nylon Lifting Belt – A great choice for Olympic lifters.

• 10mm Double Prong Power Belt – A solid, budget-friendly option.

FAQs About Lifting Belts for Squats

Does wearing a belt weaken your core?
Not if you use it correctly and strategically. Incorporate beltless training to ensure your core stays strong.

Can you squat heavy without a belt?
Yes, but a belt can help you lift heavier and reduce the risk of injury.

What’s the difference between powerlifting and weightlifting belts?
Powerlifting belts are typically thicker and stiffer, while weightlifting belts are more flexible to accommodate a wider range of motion.

Wrapping It Up

So, do you need a lifting belt for squats? The answer depends on your goals. If you’re chasing heavy lifts or want extra back support, a belt can be a game-changer. But if you’re a beginner or sticking to lighter weights, focus on perfecting your technique and building core strength first.

Ready to take your squats to the next level? Check out Iron Bull Strength’s range of lifting belts and find one that suits your needs. Whether you’re training for PRs or just starting out, the right belt can help you lift stronger, safer, and smarter.