Welcome to the world of Cross Training and Weightlifting, disciplines that combine strength, resistance and functional skills in order to reach an optimal level of physical condition. In this article, we focus on the importance of using specialized belts in order to maximize performance and safety during training.

BELTS FOR CROSS TRAINING:

Belts for cross training, commonly known as a lumbar support belt  are accessories used to give support and stability to the spinal column when doing Deadlifts and carrying out movements that require great core strength. They help to maintain a correct posture so as to prevent injuries.

At Picsil we have a cross training belt for both women and men. This is a unisex item where each user will have to choose their own size. Moreover, at Picsil Sport we offer the choice of having your lumbar support belt personalized. Not only will you be protected, but with a unique design that will leave everyone in your gym wondering where you got it from.

MAIN CROSS TRAINING EXERCISES WHERE IT IS ADVISED TO USE A LUMBAR SUPPORT BELT 

• DEADLIFT:

• SNATCH:

• THE DUMBBELL OVERHEAD SQUAT: (Cuando cogemos pesos elevados)

• THE SPLIT JERK:

• THE HANG POWER CLEAN:

 WEIGHTLIFTING BELTS

First of all, we will begin by explaining what Weightlifting is. Weightlifting or Olympic Weightlifting is a sport which consists of lifting the maximum weight possible, using a barbell on which weighted discs are attached to the ends that determine the final weight to be lifted. Locks, or collars, are attached to the ends and this assembly is called a crowbar.

There are two forms of competition: snatch and clean and jerk:

• The first form involves lifting the weights in one uninterrupted motion from the floor until the arms are fully extended above the head.
• The second seeks to achieve to same outcome, but with an pause in movement when the barbell is raised to shoulder height.

As this is a competitive sport, it also requires technical equipment with particular specifications. At Picsil sport we have a weightlifting belt standardized by AEP (Spanish Powerlifting Association).

ITS TECHNICAL SPECIFICATIONS INCLUDE:

• 10cm width 
• Less than 1.3mm thick 
• Ultra-light and flexible foam core 
• Design for a snug and ergonomic fit 
• Mesh design for improved airflow 
• Velcro strap for a personalized fit 
• Rubberized details for added styling 

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DIFFERENCES BETWEEN LUMBAR SUPPORT BELT AND WEIGHTLIFTING BELT:

The big question that we often get at Picsil sport regarding lumbar support belts. What difference is there between the lumbar support belt and the weightlifting belt? The answer is simple. The weightlifting belt HAS SPECIFIC MEASURES FOR COMPETITION and is standardized by AEP (Spanish Powerlifting Association), whereas the Picsil lumbar support belt is not made with specific measures for competition. The powerlifting belt is thinner than the lumbar support belt which makes it more flexible. For many people, this is an advantage, but for others it gives them a feeling of less security. This is where the subjectivity and comfort of each individual comes into play. The Picsil weightlifting belt comes with a Velcro strap that is longer than the lumbar support belt. Finally, you have the option to personalize, to put your name on the Velcro, whereas the weightlifting belt does not come with this option at the moment.

Another big question in respect to the differences between them that we get at Picsil sport is - ‘Can I do weightlifting and cross training with both?’ The answer is: YES, BOTH BELTS ARE SUITABLE FOR TRAINING BOTH DISCIPLINES. But, we remind you that for weightlifting competition, you will have to opt for the Picsil weightlifting belt since it comes with the standardized measures.

LUMBAR SUPPORT BELT ADJUSTMENT GUIDE 

An adequately adjusted lumbar support belt is an important tool to provide support and stability during Cross Training and Weightlifting training. Here is a step-by-step guide about how to correctly adjust a lumbar support belt:

1. Selection of the correct size: It’s essential that you choose a belt that can be adjusted correctly around your body. Consult the size guide provided by the manufacturer and measure your waist size before making a purchase.

2. Initial fitting: Put the lumbar support belt around your waist, ensuring that the back of the belt is set at the lower part of your back, just above the iliac crest (hip bones). The front of the belt should be aligned with your abdomen.

3. Adjust the tension: Begin to adjust the tension of the belt by pulling the straps outwards. You should feel firm, but not uncomfortable, pressure around your waist. Ensure that the belt is sufficiently tightened so as to provide support, but still allow for breathing and comfortable movement.

4. Position check: Once the belt is adjusted, ensure that it is correctly fitted. The back part of the belt should be centered and supported around the bottom part of your back, whilst the front should be aligned with your abdomen.

5. Movement and test: Carry out some basic movements, like squats or light lifting, in order to evaluate the comfort and stability of the lumbar support belt. Ensure that there are no significant restrictions in your range of movement and that the belt provides the necessary support for more intense movements.

6. Additional adjustments: If you feel that the belt is not providing sufficient support or you experience difficulties, you can carry out additional adjustments. Ensure that the entire belt maintains a uniform tension, and avoid adjusting it excessively as this can limit breathing and movement.

Remember that a lumbar support belt should not be used as a permanent solution for a technical deficiency. It’s important to work on strengthening the core muscles and maintaining good form when lifting weights. The belt should be used as a complementary, temporary aid in order to maximize safety and performance during Cross Training and Weightlifting training.

We hope that this article helps in answering any doubts you may have about the different belts that we have at Picsil. Remember to always protect your back and spine, and remember that improvement in weightlifting exercises is progressive. Enjoy the process and the satisfaction of evolving day-by-day.