Do I need to wear a waist trainer for strength training?

Do you use a "waist brace" when strength training, especially squats? Roughly speaking, it is required when using higher training weights, but not when using lighter training weights.

Someone must be asking, so what is a "larger or lighter training weight"? This specific issue will be dealt with in the following discussion.

In actual training, how to use "waist support" needs to consider some specific factors according to the training situation, so it cannot be generalized. So, after the discussion is over, we will revise the rough answer above.

Waist protector, what does it do?

Waist protector is the waist trainer, also known as the "waist belt" at ordinary times. As can be seen from the name, its role is to protect the waist and reduce the risk of injury, but its role is only limited to "protecting the waist".

Friends who have used thigh and stomach waist trainer will know that in strength training, especially during the exertion of heavy weight movements such as squats or deadlifts, waist supporters can make exercisers feel stronger and their strength levels are significantly enhanced. Feel. In movements such as the standing barbell press, the waist trainer is even more significant for improving the stability of the waist.

This is because after tightening the back brace and waist trainer, on the one hand, it can play a role in supporting the muscles of the lower back, and on the other hand, it increases the intra-abdominal pressure of the exerciser and makes the upper body more stable. This allows us to pull, push, or lift heavier weights, or at the same weight, and the exerciser feels more relaxed with the solid waist trainer corset.

Of course, the stability of the upper body can also better protect the spine. In the initial stage of strength training, novice bodybuilders often like to pursue larger training weights, such as the "barbell squat" mentioned here.

At this stage, because the muscle strength is not weak, the movement standardization and stability are poor, and the novice likes to pursue heavy weights (close to or beyond their own athletic ability), so when the barbell squat, the back is not straight, and "spine bending" is easy to occur. ", resulting in spinal injuries. If you can use a waist trainer vest, you can reduce the risk of injury when squatting with weights.

Correct answer

Do squats need a "waist brace"?

(1) Do a good job of training step by step in strength training, strengthen safety protection, and improve the standardization and standardization of movements, which are far better safety protection measures than waist shaper under clothes.

(2) Unrestricted use of the waist trainer is not recommended, such as under light weights. It is also not recommended to use a waist trainer for a long time. The core muscles of the waist and abs should be exercised enough so that they can become stronger.

(3) Posture corrector waist trainer should be used when exercising more complex techniques (such as squatting and deadlifting) when impacting heavy weights.