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5mm Vs. 10mm Weight Lifting Belts: Which Is More Effective?

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Fitness General

Weight Lifting Belts – Whether training for powerlifting or bodybuilding, lifting belts helps you lift heavier weights. The belt increases intra abdominal pressure, allowing effective performance during deadlifts or squats. With several options on the market, it can be challenging to decide which belt to purchase.

From design and shape to the thickness of the lifting belt, it all depends on how advanced your training is. When considering the thickness of the belt, advanced bodybuilders and powerlifters should opt for a thick, 10mm lifting belt. Olympic weightlifters, novice bodybuilders, and regular gym goers can go for belts less thick than 10mm.

This article will discuss the difference between the 5mm and 10mm lifting belts, their pros and cons, and how they help you with your workouts. This piece of information will help you make the right decision to purchase a good weight lifting belt for your specific training situations.

Comparing 5mm and 10mm Weight Lifting Belts

Apart from the thickness of the belt, your decision to choose between a 10mm and a 5mm lifting belt depends on your fitness goals. Your belt must be thick enough to lift heavy weights safely. The thicker the belt, the better.

Most powerlifting belts come in 10mm or 13mm. The most popular among the powerlifters is the 10mm. The thickness of 10mm is sufficient to provide enough rigidity without affecting performance. A powerlifting belt with 13mm thickness will be too stiff for most fitness enthusiasts.

Weightlifting belts can vary in thickness, but no one goes beyond 10mm thickness. You can only find a leather lifting belt with 5mm thickness used for weightlifting and gym training. This belt can help you perform better squats with more flexibility.

Let us look at the pros and cons of 5mm and 10mm lifting belts.

Pros and Cons of 5mm Belt

Pros

  • A 5mm flexible belt allows greater mobility during lifting and squatting.
  • It’s easier to look over your shoulder while squatting with a 5mm belt as compared to a belt with 10mm or 13mm thickness.
  • These belts are usually cheaper than the 10mm and 13mm versions.

Cons

  • You may not get as much support, so you may be at risk of injury while heavy lifting.
  • The belt will not last as long as the thicker ones. In addition, long-term wear may cause damage to the buckle and stitching.

Pros and Cons of 10mm Belt

Pros

  • If you lift heavy weights, this belt will provide a high level of support by increasing intraabdominal pressure.
  • Because the 10mm lifting belt is stiffer, it is less likely to cause injury to your back. It also provides more stability.

Cons

  • This belt may not offer as much mobility for movements where you possibly need flexibility (e.g., clean and jerk, etc.) that might be available from thinner belts like 5mm.
  • It may still not provide you with enough stiffness.

Which Belt Should You Choose? 

Weight Lifting Belts

Ultimately, you may ask yourself, which belt would best suit you? If your friend or your favorite lifter is using a powerlifting belt, that does not necessarily mean that you should also opt for one since it may not fulfill your requirements.

However, if you want to jump to a conclusion about which type of belt is ideal for your goals, you should first start with what kind of exercises and workouts you plan to do with the belt. If you’re a strength trainee, go for the powerlifting belt with 10mm thickness. For Olympic movements and CrossFit athletes, a weight lifting belt of 5mm works best.

What if you want to do both sorts of exercises? I believe you are still a strong choice for a 5mm weight lifting belt.

If you are thinking of buying a premium quality 5mm lifting belt, then DMOOSE is the best place to consider. The unisex designed belt comes with enhanced lumbar support that helps you lift heavy along with being flexible during your CrossFit workouts.

If you want to compete in lifting competitions, keep in mind that only a few lifting belts match the requirements. The IPF and USAPL requirements are met by the majority of powerlifting belts and certain weightlifting belts. Before buying a lifting belt, make sure you know the criteria.

Weight Lifting Belts

DMOOSE also offers a 10mm weight lifting belt that provides you intra abdominal support to help you lift more weight. This belt results in greater muscle gains and reduces the chances of spinal injuries by providing a protective brace for your spine.

Go for comfort and safety while making your purchase after you have made up your mind about the type of belt you want. And also, you may acquire a weight lifting belt that tapers to provide additional cushioning in the lumbar area if you have a sore back. It is important to remember that a tougher powerlifting belt will take time to break and last longer.

Comparison Chart

Use the following table to help you compare the 10mm powerlifting belt and 5mm weight lifting belt.

Features  10 mm lifting belt  5 mm lifting belt
Width Varies from 3 to 4 inches. Usually 3 to 6 inches.
Taper Uniform width all around. Usually, tapers at the end and provides more coverage at the back.
Material Always stiff leather lined with suede at the inner side. Soft leather with suede interior, nylon, neoprene, or a combination of all three.
Fastening Mechanism Single prong, double prong, and more often a heavy-duty steel roller buckle. Usually Velcro strap. Some belts use prong and lever buckle systems.
Best Exercises Strength training and the flexibility of squats, deadlifts, and bench presses. Dynamic lifts, including Olympic movements and CrossFit workouts.

Conclusion

Lifting belts help you progress through your workouts. It helps you lift more weight during your strength training sessions.

You can find lifting belts with different thickness levels on the market. A 5mm lifting belt is ideal for flexible movements such as Olympic movements, CrossFit workouts, and weighted squats and deadlifts.

On the other hand, a 10mm lifting belt is best for powerlifting, providing more stability to your back and allowing you to lift heavier. Select a lifting belt that aligns with your lifting goals.

References

  • Miyamoto, K., et al. “Effects of Abdominal Belts on Intra-Abdominal Pressure, Intra-Muscular Pressure in the Erector Spinae Muscles and Myoelectrical Activities of Trunk Muscles.” Clinical Biomechanics (Bristol, Avon), vol. 14, no. 2, Feb. 1999, pp. 79–87. PubMed, https://doi.org/10.1016/s0268-0033(98)00070-9.

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