Thursday class times: 530a, Noon, 430p, 530p, and 630p
Strength: Bent-over Barbell Row 5-5-5-5-5
WOD: Tabata Mash-up @ 50-60% of 5RM
8 Rounds of 20sec on, 10sec off:
Bent-over Barbell Row
Weight belts: When to wear and when not to:
First let’s address what a weight belt is NOT: a weight belt is not worn to secure our back and it is not worn if we have an injured back in an attempt to make sure it doesn’t hurt or get injured further. “A weight belt’s main function is to add support from the front by increasing abdominal pressure. . . a lifting belt provides a wall for your abs to push against.” A pretty enticing statement, might mean more if I also tell you how a weigh belt works: “When you need to move something heavy you take a big breath, push or pull while holding your breath, and only exhale after completing the movement. This technique—known as the Valsalva Maneuver — is used when performing certain exercises at near-maximal effort. Holding your breath against a closed glottis while increasing your thoracic abdominal pressure braces you, and allows you to lift more weight. You’d never see a powerlifter squatting 600 pounds while slowly breathing out. When you inhale, pressure increases in your thoracic cavity; this pressure is further increased when you flex your abs. In this regard, the muscles of your abdomen serve chiefly to apply pressure to the anterior side of your spine, attempting to balance the forces produced by the extensors on the backside. In other words, this pressure keeps you from being crushed by the weight when you squat. The back muscles apply force, position and support to the spine from the back while the abdominal wall and increased abdominal pressure from a deep breath support it from the front. A weight belt’s main function is to add support from the front by increasing abdominal pressure.”
So a weight belt is there to aid with support that we already get from our core muscles. Which brings up the next point of when, then, do I wear a belt? Answering this question personally I do not wear a belt unless I am working in the 85-90% or greater range of my 1 RM. Reason being I do not need the reminder of a weight belt at lighter weights to maintain a stabilized core. In the same article quoted above it states by the author, “In my opinion, a weight belt is only necessary during near the max attempts on compound lifts. You shouldn’t wear a belt with loads that you can easily support—below 90% of your one rep max on big, barbell lifts.” A weight belt is a tool in our tool box. Not one to be overly relied on or used in replacement of our own amazing core. Like any other tool, when used appropriately, it can aid in our quest for big gains.
We have several "donated" weight belts that you are welcome to use. If you feel the need to have your own they can be purchased at any sporting goods store or online for a small amount, 15-35$. It should have a good amount of support and nylon with velcro or leather with a buckle is acceptable.