Belt question for the gurus

So quick back story I have been lifting for about 4 years pretty hard and had never used a belt because I always focused hard on form and such and never had any issues. Well about 3 months ago I went to the gym and let my form slip on a heavy dead lift and it just wrecked my back. Took a week before I could even sit. I had to be standing or laying down and walking was nearly impossible. But now I am back at it and everything is going well except for deadlifts. I can't get over the mental block I have and I am honestly afraid to do them because I just remember how much that sucked and it had me out of the gym for quite a while.

So how much extra support do those belts actually give you. I don't really care about it helping me lift more weight because I don't compete or anything. I'm just looking for something to help me get over this issue so I can get back to where I was. I know almost nothing about them and have done a little research but am pretty overwhelmed by the options on what would seem to be a simple item.

 

When you're doing heavy lifts a belt is a must. They're cheap insurance. Get one of the soft velcro jobs and you'll get plenty of support. Just remember the idea isn't to crank it on so tight you can't breath. You want it to be snug but you need to breath. You get bracing from taking a deep breath in and pushing outward against it for 360deg support. Old schoolers will tell you you need a high-dollar leather with the gigantic back and these are usually the guys you'll see holding onto a gym rack to crank it on as well. When I'm doing 80-90% of my 1RM I will break out the belt but YMMV.

 

If youre pain free now, just start light. Take 135 for a ride and see how it feels. (Im assuming you have good form and know what youre doing.) However im skeptical because youve never used a belt. Its important to know how to set up before you pull. Maybe you know how, i dont know, but rather than explain it here, There are a lot of good informational videos on youtube on deadlifts, and there are a lot of shitty ones. Check out layne norton, he did an instructional video on supertraining06 youtube channel that was very detailed.

 

Also a belt shouldn't be used as a crutch. If youre injured you need to adress the injury. Rest, chiropractic, pt, whatever it is, you need to get healthy. A belt, when used properly will assist your core in stabilizing your spine.

Dont bother with a belt from dicks or modells. Get a power lifting belt. You dont have to spend a fortune. I use a single prong 4in wide leather 10mm thick rogue fitness belt. (They also come in 13mm which is what most power lifters use. Ive used both and didnt feel like i got any more out of the thicker belt and it was uncomfortable) I dont think they make it anymore but it was only around $50. The important thing is you get a 4in wide leather belt that is the same width for the whole belt. The padded ones that are thinner in the front that you see at dicks or sports authority are useless.

 

The belt vs no belt debate has compelling arguments from both sides. It's just one of those things that isn't quite settled.

Personally, I use one (Inzer Forever 10mm lever). Using it properly is a skill, and it takes time and some discomfort in order to to get used to it.

What I would most like to see is that you have proper form, and are not allowing your lower back to round on your heavier sets. This seems to be the most common reason for injury, in my experience.

Even if not using a belt for competition, I like to see people using velcro belts ... because pushing that belly out and into the "belt" should be common practice even when not using one at all. The velcro just helps give that mental cue, but offers very little in the way of support.