Q: I have heard varying ideas about the use of weight belts when doing squats. Should I or shouldn't I use a weight belt when I squat? What are the advantages and disadvantages? - T. B., Laguna Beach, CA

A: In general, you should not use weight belts when doing exercises. Weight belts often give the individual a false sense of security and safety. A weight belt cannot take the place of strong, functional trunk muscles; in fact, it may prevent you from building them. In a study of 50 male weightlifters done at Albany Medical Center in Albany, NY, researchers found that men who did not use weightlifting belts had more abdominal and back strength than the men who used belts.

When doing squats, you use almost every muscle in your body in some way - either as the prime movers, secondary movers, or stabilizers. This is one reason squats are such a good exercise for most exercisers to do. But when you do them with a weight belt around your waist, one of two things can happen. Yes, it may make you more aware of your abdominal and stabilizer muscles; on the other hand, it may give you the false sense that the belt will protect you from injury. When the latter happens, people tend to let the abdominal and stabilizer muscles relax, which may contribute to atrophy of the muscles over time. The end result can be injury to your body - depending on the injury's severity, you may not be able to work out for weeks.

I suggest that you use proper form and pay attention to the muscles as they are working. A good stance for squats is with feet slightly wider than hip width, and toes pointed forward or turned slightly out (for balance and stress relief on knees and lower back). If you have knee or back problems, stay in your safe range of motion and never do more than your body can comfortably handle. As you lower your upper body, try to keep your knees from going out over your toes; this prevents knee stress. Keep your upper body upright, not severely tilted, with your chest pointed forward, not at the floor. Your head should be in a neutral position, not tipped far backward or forward. Finally, if you are using added resistance, place your barbell in a comfortable position in front of or behind your shoulders, or your dumbbells at your sides or on your upper thighs.

If you have medical problems, injuries, or are new to exercising, check with your physician before doing squats (or any exercise program, for that matter). Follow his or her advice for your exercise and health safety.

Source: fitlinxx.com