Research paper on the benefits of wearing a weight belt during a back squat.

1. Running Head: EFFECTIVENESS OF WEARING A WEIGHT BELT DURING BACK SQUATS 1
Effectiveness of Wearing a Weight Belt During Back Squats
by
Josiah S. English
ATP 406: Research Methods
Waynesburg University
2021

2. EFFECTIVENESS OF WEARING WEIGHT BELTS DURING BACK SQUATS 2
Abstract
Will wearing a weight belt while performing 80% maximum strength back squats enhance the
athlete’s performance by increasing the number of repetitions while increasing the athlete’s core
stability for maximum performance? Are injuries less prevalent with a weight belt? Wearing a
weight belt when doing back squats will benefit an athlete by increasing core stability, resulting
in added repetitions and fewer injuries during weight training. This is an experimental research
design in which participants will perform back squats with and without a weight-belt. The study
will involve 2 male and 2 female athletes, ages 18-22, from Waynesburg University. The ages of
the athletes selected will range from 18-22 years old. In this study the Rogue USA Nylon Lifting
Belt (Columbus, Ohio) and the “ Original” Texas Power Bar (Irving, Texas) will be used. The
repetitions of the back squat and the seconds/minutes collected from the plank will be tallied on
the smartphone. An analysis of the collected data will determine if wearing a Rogue USA Nylon
Lifting Belt enhances the athlete’s performance by increasing the number of repetitions
performed during the back squat and/or increasing the athlete’s core stability during the plank
test, determined by an increase of time.

3. EFFECTIVENESS OF WEARING WEIGHT BELTS DURING BACK SQUATS 3
Table of Contents
Chapter 1: Introduction………………………………………………………………4
Problem Area………………………………………………………………………….4
Statement of Problem………………………………………………………………..5
Aim/Objectives/Purpose of Study…………………………………………………5
Chapter 2: Literature Review……………………………………………………….5
1st Subheading…………………………………………………………………….5
2nd Subheading…………………………………………………………………….6
3rd Subheading…………………………………………………………………….6
4th Subheading……………………………………………………………………..7
5th Subheading…………………………………………………………………….7
Chapter 3: Methodology…………………………………………………………….8
ResearchQuestions/Hypothesis………………………………………………….8
ResearchDesign…………………………………………………………………..8
Setting…………………………………………………………………………….9
Sampling………………………………………………………………………….9
Instrumentation………………………………………………………………….9
Instrument #1…………………………………………………………………9
Instrument #2………………………………………………………………….10
Instrument #3………………………………………………………………….10
Data Collection/Procedures……………………………………………………10
Analysis…………………………………………………………………………10
References………………………………………………………………………….12
Curriculum Vitae………………………………………………………………..13

4. EFFECTIVENESS OF WEARING WEIGHT BELTS DURING BACK SQUATS 4
Chapter 1: Introduction
Athletes desire to lift weights at maximum strength, yet be free from injury. The purpose of this
study is to measure muscle strength and core stability with and without the weight-belt during a
back squat to determine if the weight belt allows for increased weight lift and stability while
decreasing injury risk. This study is significant because weight lifting ability increases athletic
performance. Will wearing a weight belt while performing 80% maximum strength back squats
enhance the athlete’s performance by increasing the number of repetitions? Will the weight belt
increase the athlete’s core stability for maximum performance? Did more injuries occur while
performing back squats when the athlete was not wearing a weight lifting belt? Wearing a weight
belt when doing back squats will benefit an athlete by increasing core stability, resulting in added
repetitions and fewer injuries during weight training. A benefit of weight belts is they are
effective at increasing intra-abdominal pressure (IAP), providing relief to the lower spine
(Lander, 1992). Proper technique and spine maturity is important for injury prevention. This is
an experimental research design in which participants will perform multiple repetition back
squats with a weight-belt and then perform the same activity without a weight-belt.
Problem Area
Many athletes wear a weight belt when performing back squats. The proper technique of
a back squat includes feet flat on the floor, knees and hips in a neutral position and spine upright.
Injury prevention is key when weight lifting. Does a weight belt increase performance? The
addition of a weight belt to increase performance and reduce injury will be discussed.

5. EFFECTIVENESS OF WEARING WEIGHT BELTS DURING BACK SQUATS 5
Statement of Problem
Does wearing a weight belt during back squats improves the athlete’s performance add
stabilization and reduce injury risk? How important is correct back squat technique?
Aim/Objectives/Purpose of Study
The purpose of this study is to measure muscle strength and core stability with and
without the weight-belt during a back squat to determine if the weight belt allows for increased
weight lift and stability while decreasing injury risk.
Chapter 2: Literature Review
1st Subheading
Back squats are a fundamental exercise increasing the musculature responsible for other
physical activity. The question is whether wearing weight-belt while doing a back squat adds
stability or decreases injury risk to the lower back. Several studies which measured intra-
abdominal pressure, lumbar spine motion, erector spinae, respectively, are discussed below.
Back squat exercises amplify muscles responsible for running, jumping, and lifting (Myer, 2014,
as cited in Escamilla, 2001). “ The back squat exercise starts in a standing position with the feet
flat on the floor the knees and hips in a neutral extended anatomical position and the spine in an
upright position” (Myer, 2014, as cited in Escamilla, 2001 and Schoenfeld, 2010). The back
squat begins with a downward motion until “the top of the thigh is at least parallel with the
ground and the hip joint is at least level or slightly below the knee joint” (Myer, 2014, as cited in
Brocki, 2004 and Schoenfeld, 2010). An upward motion consists of extending the hips, knees,
and ankles until in a standing position (Myer, 2014, as cited in Brocki, 2004). “The posterior
torso muscles are assisted by the anterior and lateral abdominal muscles to further stiffen the

6. EFFECTIVENESS OF WEARING WEIGHT BELTS DURING BACK SQUATS 6
torso by creating tension for the abdominal wall” which supports an upright posture throughout
the exercise (Myer, 2014). Inhalation of 80% readies the spine to bear excess weight (Myer,
2014).
2nd Subheading
Increased intra-abdominal pressures for the knee and hip extensor when wearing a weight
belt suggest a benefit of reducing spinal compression ( Lander, 1992). A benefit of weight belts
is they are effective at increasing intra-abdominal pressure (IAP) which reduces forces acting on
the spine (Lander, 1992, as cited in Prushansky, 2000). Increased IAP is important because it
pressurizes the abdominal cavity thereby providing relief to the lower spine (Lander, 1992). A
study conducted by Lander, Hundley, and Simonton used five male adults who squatted with a
11 millimeter thick, 100 millimeter wide leather belt and without a weight belt. Eight repetitions
were done in four pairs of trials. A high speed 16 millimeter camera along with a Kistler force
platform were used. A balloon catheter inserted into subjects measured IAP. Electrodes
measured electromyographic (EMG) signals of external obliques (EO), erector spinae (ES),
vastus lateralis (VL) which extends knee, and bicep femoris (BF) hip extensor/ knee flexor. No
weight belt differences were found for EO or ES greater values were measured for the knee and
hip extensor when a weight belt was used (Lander, 1992). When wearing the weight belt, the
IAP values increased from 25% to 40%, probably reducing spinal compression ( Lander, 1992).
3rd Subheading
A controlled laboratory study by James Walsh, et. al., analyzed the lumbar spinal motion
of forty-eight athletes lifting light, intermediate, an heavy weights with and without a weight
belt. The athletes performed 6 lifts at 40% maximum strength, 4 lifts at 60% maximum strength,

7. EFFECTIVENESS OF WEARING WEIGHT BELTS DURING BACK SQUATS 7
and 2 lifts at 80% maximum strength. A Zebris 3D real-time motion analysis system was used to
determine motion of the lumbar spine. All athletes, male and female, hyperextended when lifting
heavier weights regardless if they were wearing the lifting belt or not. Hyperextension subjects
the spine to compression which increases pressure on the posterior annulus, which can elevate
injury risk (Walsh, 2007, as cited in Adams, 2000).
4th Subheading
Bauer, Fry, and Carter analyzed the erector spinae muscle group of ten, college-age men
to determine if wearing a weight belt effectively stabilizes the back. Subjects performed squats
while wearing a belt and not wearing a weight belt. The subjects lifted 60% of their maximum
weight. Electromyographic electrodes recorded muscle activity of the left and right erector
spinae at lumbar (L3-L5) and thoracic (T5-T7) regions (Bauer, 1999). “A significant decrease in
measured erector spinae activity would suggest that the belts were providing the anticipated
support and stabilization of the spine” (Bauer, 1999). The results of this study were that the
erector spinae activity was increased when wearing a weight belt. One possible reason for the
increase was that buckling the belt very tightly created preload on the spinal extensors even
before the lift. “If anything less than a decreasing erector spinae activity is observed in someone
who performs a squat while wearing a belt the belt does not provide the biomechanical change
people expect to help minimize the risk of lower back injury” (Bauer, 1999).
5th Subheading
When doing back squats, two increased injury factors were noted, related to technique
and age, more than wearing a belt or not. The first factor was that improper mechanics of the
back squat leads to greater injury risk. Proper form must be taught to youth when doing back

8. EFFECTIVENESS OF WEARING WEIGHT BELTS DURING BACK SQUATS 8
squats. The second factor is the skeletal immaturity of teenagers. “The pattern of injury that
occurs in the lumbar spine in adolescence differs from that occurring in the spines of fully
mature individuals with growth plate fractures forming a prominent feature in the spines of
individuals younger than 20 years of age” ( Walsh, 1999, as cited in Lundin, 1998).
Chapter 3: Methodology
ResearchQuestions/Hypothesis
1. Will wearing a weight belt while performing 80% maximum strength back squats
enhance the athlete’s performance by increasing the number of repetitions? Will the
weight belt increase the athlete’s core stability for maximum performance? Did more
injuries occur while performing back squats when the athlete was not wearing a
weight lifting belt?
2. Wearing a weight belt when doing back squats will benefit an athlete by increasing
core stability, resulting in added repetitions and fewer injuries during weight training.
ResearchDesign
This is an experimental research design in which participants will perform multiple
repetition back squats with a weight-belt and then perform the same activity without a weight-
belt. The proper technique of a back squat will be discussed before the trials begin. It is
important that the athlete has proper technique starting with feet flat on the floor a little wider
then shoulder width, the knees and hips in a neutral extended anatomical position, and the spine
in an upright position. When the athlete starts the motion of the back squat he/she will keep their
knees from going over their toes and their chest needs to stay in a posturized upright position.
The back squats will be performed at 80% of the athletes’ maximum back squat capability. The

9. EFFECTIVENESS OF WEARING WEIGHT BELTS DURING BACK SQUATS 9
study will measured by amount weight lifted to full extension. Another variable, core stability,
will be measured by the plank test. The plank test will measure the athlete’s core strength by
measuring how long the athlete can perform a plank for maximum possible time which will be
measured by a stop watch. A plank is an isometric core strength exercise that involves
maintaining a position very similar to the top of a push up.
Setting
The research will be performed at Waynesburg University in the downstairs weight
lifting room called “the dungeon”. The dungeon has multiple squat racks needed for this
research.
Sampling
The study will involve 2 male and 2 female athletes from Waynesburg University. The
ages of the athletes selected will range from 18-22 years old. Four volunteers from a variety of
Waynesburg University sports teams will participate in this study.
Instrumentation
Participants will lift weights with and without the weight belt to determine if the using
the weight belt increasing the number of repetitions. Each of the athletes in this study will be
using 80% of their maximum back squat so a variety of weight plates will be necessary.
Instrument #1
The weight belt used in this study will be the Rogue USA Nylon Lifting
Belt (Columbus, Ohio). The width of this belt is 5” with taper down 4” in the front. The material

10. EFFECTIVENESS OF WEARING WEIGHT BELTS DURING BACK SQUATS 10
of this belt is 0.25” thick foam frame. The Rogue USA Nylon Lifting Belt is highly
recommended by recreational weight lifters.
Instrument #2
The barbell that will be used for this study will be the “ Original” Texas
Power Bar (Irving, Texas). The specs of this barbell are 86” length, 28.5mm diameter, 44lbs, and
has a center knurl. This barbell is being used for this study because these are the barbells found
in the weight rooms of Waynesburg University.
Instrument #3
The Power Lift Bumper Plates will be used for putting weight onto the
barbell. These plates ranging from 5, 10, 25, and 45lbs. Waynesburg University provides this
equipment located in the weight rooms.
Data Collection/Procedures
At the beginning of the research study the athletes will be given instructions of proper
technique of a back squat and plank. This will be followed by a 15-minute dynamic warmup
which will be the same for each athlete. Each athlete will perform multiple back squats at 80%
maximum weight wearing a Rogue USA Nylon Lifting Belt. Then the athlete will perform back
squats at 80% maximum weight with no belt. The athlete will rest for 5 minutes in between the 2
lifts. The repetitions of the back squat will be counted on the smartphone. After resting 5
minutes, each athlete will perform a plank hold wearing the Rogue USA Nylon Lifting Belt. The

11. EFFECTIVENESS OF WEARING WEIGHT BELTS DURING BACK SQUATS 11
seconds/minutes collected from the plank will be counted on the smartphone as well. After 5
minutes rest, each athlete will perform a plank hold without the belt. The time for holding the
plank will be collected on a smartphone. If any injuries occur during this study, they will be
noted for future studies.
Analysis
An analysis of the collected data will determine if wearing a Rogue USA Nylon Lifting
Belt enhances the athlete’s performance by increasing the number of repetitions performed
during the back squat. This study will also analyze if the weight belt will increase the athlete’s
core stability during the plank test which is determined by an increase of time. Lastly, injuries
noted will determine if the weight belt has a decrease in chances of athlete getting hurt.

12. EFFECTIVENESS OF WEARING WEIGHT BELTS DURING BACK SQUATS 12
References
Bauer, J.A., Fry, A., & Carter, C. (1999). The use of lumbar-supporting weight belts while
performing squats: Erector spinae electromyographic activity. Journal of Strength and
Conditioning, 13(4), 384-388.
https://journals.lww.com
Lander, J.E., Hundley, J.R., & Simonton, R.L. (1992). The effectiveness of weight-belts during
Multiple repetitions of the squat exercise. Medicine and Science in Sports and Exercise,
24(5), 603-609.
https://doi.org/10.1249/00005768-199205000-00015
Myer, G.D., Kushner, A.M., Jensen, L.B., Schoenfeld, B.J., Hugentobler, J., Lloyd, R.S.,
Vermeil, A., Chu, D.A., Harbin, J., & McGill, S.M. (2014). The back squat: A proposed
Assessment of functional deficits and technical factors that limit performance. Strength
and Conditioning Journal, 36(6), 4-27.
https://doi.org/10.1519/SSC.0000000000000103
Shortsleeve, C. (2018, July 31). Does that lifting belt really do anything? Men's Health.
https://www.menshealth.com/health/a22063944/do-lifting-belts-work
Walsh, J.C., Quinlan, J.F., Stapleton, R., Fitzpatrick, D.P., & McCormack, D. (2007). Three-
dimensional motion analysis of the lumbar spine during “free squat” weight lift training.
The American Journal of Sports Medicine, 35(6).
https://doi.org/10.1177/0363546506298276

13. EFFECTIVENESS OF WEARING WEIGHT BELTS DURING BACK SQUATS 13
Curriculum Vitae
Josiah S. English is a senior Exercise Science Major at Waynesburg University