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Articles, Guest Articles, Strength Training February 21, 2023

Are Dumbbells Enough To Build Muscle?

Dumbbells are sufficient equipment to build strength and muscle mass if you know how to use them properly.

Many people find it challenging to workout because their schedules are too hectic, the gym is too far away, or for various reasons.

Thankfully, many people can exercise with the gym equipment they already own, which is most likely a set of dumbbells.

Quick Summary

Even though almost any heavy object can stimulate muscle building, dumbbells are the most widely used equipment because they were created specifically for this purpose.
Adjustable dumbbells are the ideal type to utilize while trying to gain muscle mass.
Your risk of heart attack, stroke, and cardiovascular disease will be reduced by utilizing dumbbells.

How Are Just Dumbbells Enough to Build Muscle?

Just dumbbells are enough to build muscle because they provide you with enough resistance, range of motion, and freedom of movement.

Although nearly any heavy object can increase muscle growth, dumbbells are the most popular tool because they are made expressly for this purpose.

Dumbbells are perfect for increasing muscle growth because they are simple for different exercises. Dumbbell-based exercises are great for building a healthy and powerful physique, even if the unilateral capability of dumbbells allows for better training specificity.

It is crucial to keep in mind that not all types of dumbbells will do to gain muscle, as increasing stress requires consideration of total weight. Your muscle growth will probably stall if you don’t keep adding more weight or volume. This is known as progressive overload, when you steadily increase the weight, frequency, or number of repetitions in your strength training routine.

How Heavy Should Dumbbells Be to Build Muscle?

5kg or 10 kg dumbbells should be used to build muscle. In contrast, intermediate to experienced users will strive for weights of at least 15 kg dumbbells.

There are many things that decide what weight dumbbell you should use. In addition, you should be able to tone your body and build muscles using these medium-weight dumbbells. Although they come in various materials and shapes, they need to provide a secure grip for your work.

What Kind of Dumbbells Should Be Used to Build Muscle?

The kind of dumbbells you should use to build muscles are adjustable dumbbells. Although practically any dumbbell can provide a training stimulus, the best ones to buy are adjustable dumbbells because you can adjust weights on them and save space and money.

It is also possible to purchase a set of incremental dumbbells. However, this will require significantly more space and money if you do not have access to an adjustable dumbbell or your training level exceeds the maximum weight of your adjustable dumbbell.

What Are the Benefits of Using Dumbbells?

The benefits of using dumbbells are lowering your risk of heart attack, stroke, and cardiovascular disease. Dumbbell exercises at the gym can help you sleep better.

Strength training promotes lean muscle growth, which helps with fat burning. Additionally, increasing lean muscle mass and fat burning contribute to weight loss. One of the advantages of using dumbbells is that by utilizing stabilizer muscles, they increase functional strength.

Best Dumbbell Exercises for Building Muscles

Although we’ve proven that using dumbbells can help you build muscle, it has still not been discussed which workouts work best.

Due to the much higher rate of muscle growth observed throughout the body and compound exercises continue to be the most effective way to employ a limited quantity of equipment, the following dumbbell workouts are predominantly compound movements.

Dumbbell Chest Presses

One of the most efficient ways to enhance the deltoids and chest muscles without running the risk of a muscular imbalance is to do the regular dumbbell bench press and its many variations.

The dumbbell chest or bench press, unlike dumbbell rows, is typically only performed with low to moderate amounts of weight since the exerciser’s stance makes it challenging to transfer the dumbbells into the proper beginning position.

Dumbbell Rows

Dumbbell rows are a common sight in many bodybuilding workout regimens, where they are utilized to build the biceps and upper and middle back muscles.

One side of the body is often trained using moderate to heavy weights, ensuring greater neuromuscular engagement than non-dumbbell row variations.

Dumbbell Squats

Though the barbell squat is frequently regarded as the best leg exercise, the dumbbell squat shouldn’t be overlooked because, with the right volume and grip strength, it may match the former exercise’s intensity and efficacy.

If one’s grip strength is insufficient to hold heavy dumbbells in both hands, one may choose the goblet squat instead, which should allow for a higher maximal load.

Dumbbell Deadlifts

The dumbbell deadlift, a little less popular than the other dumbbell exercises in this article, is a traditional deadlift done with dumbbells.

Dumbbell deadlifts exercise nearly every muscle group in the body to some extent, much like the traditional barbell deadlift. However, they are most effective when utilized as a part of a strength-training routine instead of a bodybuilding one. When executing this dumbbell exercise, beginners should exercise caution as the potential of injury might be high without appropriate knowledge of proper form and exercise mechanics.

Dumbbell Overhead Presses

The dumbbell overhead press can be performed while sitting or standing, and the dumbbells can be twisted in a hammer grip or held horizontally at the shoulders. This exercise can be incorporated into any upper body strength routine.

The shoulder’s deltoid muscle is worked during this workout. Standing dumbbell overhead presses target the core for stability throughout the movement and strengthen the shoulders. Daily, you might have to put things on shelves above your head or your luggage in the airplane’s overhead bin. You can execute these things safely if you have the strength that comes from this exercise.

Dumbbell Exercises by Weight

You’ve probably noticed several dumbbells available in pounds and kilograms if you’ve ever gone shopping for them. Use KG dumbbells if you intend to participate in Olympic lifting or powerlifting events. You owe it to yourself to stock your home gym with kilos-scaled dumbbells.

Another widespread myth is that to gain muscle is that you must lift large weights. That is false. Many people wrongly believe that using light weights won’t allow you to gain muscle. You can achieve the same level of burn by using light dumbbells for more repetitions (15 to 20 or more), equivalent to lifting a heavier weight five times.

It is also a simple way to add difficulty to bodyweight exercises. Additionally, you may always use two tiny dumbbells while performing a one-armed workout to boost the intensity.

Lifters who want to bulk up and gain muscle will probably choose a heavier weight. But the reality is that there is no ideal course of action. Both heavy and light lifting is beneficial. Muscle exhaustion is the most critical aspect of building muscle. Regardless of the amount of weight you are using, the aim of your workouts should always be to exhaust your muscles.

Lightweight Dumbbell Exercises (1 KG – 10 KG)

Here is the list of lightweight dumbbell exercises:

Kneeling Bicep Curl
Squat Thrusts
Lateral Lunges
Weighted Side Plank Twist
Bent-Over Single Arm Rows

Lifting light weights can provide an equally effective workout, particularly regarding muscular endurance.

Heavy Dumbbell Exercises (15 KG – 30+ KG)

Here is the list of heavy dumbbell exercises:

Bent-Over Rows
Bench Press
Calf Raise
Curls
Farmers Carry
Dumbbell Deadlift

Your muscles become stronger when lifting heavy weights without adding much mass or size.

4 Reasons Why Dumbbells Are Enough to Get You Jacked

While there is no quick fix for being ripped, the appropriate workout program may help you tighten and strengthen every muscle in your body using dumbbells. Success depends on sticking to a rigid workout program and giving your body time to recover between sessions.

Four reasons why using only dumbbells will get you jacked are covered in the list below.

1.) Exercise Versatility

Dumbbells can be used to some extent for any exercise that a barbell can do.

Specific exercises, including back squats, deadlifts, and good mornings, are undoubtedly simpler to perform with a barbell. Squats and deadlifts can still be performed using dumbbells. Simply said, it will become more uncomfortable, especially as the weights increase.

And the dumbbell variety performs equally well or better for many exercises. Exercises like rows, curls, triceps extensions, and lateral raises (no barbell variation available) There are many ways you can perform a barbell curl, for instance. But you can alter your grip when using dumbbells.

And this has the potential to modify the exercise’s focus drastically. In addition to regular curls, there are also a hammer, pinwheel, concentration, and Zottman curls.

2.) Dumbbells Address Muscular Imbalances

When one side compensates for the other, muscular imbalances occur. They may also happen if the size and strength of antagonistic muscle groups (opposing muscle groups) are excessively out of balance. An illustration would have underdeveloped lats yet strong and overdeveloped pecs. If imbalances are not corrected, they can cause damage and be unappealing.

Barbells make it far too easy to introduce imbalances. Have you ever completed a challenging barbell bench or shoulder press only to realize the bar was slanted on the final rep? This shows that one group of muscles is more powerful than the other.

Dumbbells solve this problem since they make your body function in a single direction.

Therefore, you cannot rely on your strong side to compensate for your weak side. It needs to force its way through the lift on its own [1].

3.) Dumbbells Are More Ergonomically Friendly

You have two grip options while using a barbell on a bench press: overhand (pronated) and underhand (supinated). As a result, the selection of grips is very limited.

Although learning is challenging, you can teach yourself to keep your elbows tucked in.

However, you can perform fully protonated, semi-pronated, or neutral grip exercises with dumbbells. Your body can move in a more natural motion when you can switch grips in this way.

The elbows come into your body when you change your grip for the bench press to a position halfway between neutral and pronated. Your shoulders won’t have to bear as much weight, and your risk of damage will probably be lower. Dumbbells can typically be used in a way that is more anatomically appropriate because they are smaller than barbells.

4.) Dumbbells Provide a Superior Range of Motion

More muscle tissue is worked as the range of motion increases. For instance, if you stop short of parallel during squats, you can lift more weight than if you went parallel (or below). However, you can lift more weight in this position because you aren’t using your entire range of motion. Additionally, you are not targeting as much general muscle as you would.

Dumbbells offer a wider range of motion for several exercises than barbells. This is because most barbell workouts somewhat restrict the range of motion. Consider the bench press with a bar.

The weight is at its lowest point when the bar reaches your chest during a barbell bench press. You simply cannot go lower. However, dumbbells allow you to slightly lower your arms for a deeper stretch and greater muscle engagement.

What Muscles Can Dumbbells Work?

Dumbbells can work the chest, biceps and triceps, latissimus dorsi, glutes, quadriceps, and hamstrings. You can develop full-body strength, muscular mass, and fat loss with just dumbbells.

Your upper and lower bodies will burn off in this total-body dumbbell workout, which also works to develop core strength and cardio stamina. Yes, it’s a workout that pretty much accomplishes everything.

Deltoids

You can target your shoulder from a variety of angles using dumbbells. All three heads of the deltoid muscle are engaged as a result. All of your stabilizer muscles must be active when using dumbbells.

Every shoulder exercise provides versatility and makes your core work harder to keep everything together. All three heads of your deltoids are targeted by dumbbells, which can be used to build and sustain tension in the muscles.

Biceps & Triceps

You strengthen your bicep muscles with a flexion motion. This motion is used in several dumbbell exercises that target the biceps, such as dumbbell curls. There are several curl variations as well, all of which work your biceps and triceps.

Three separate muscles that link your elbow to your shoulder are together known as your triceps. Using dumbbells to isolate your triceps will help you gain muscle mass quickly.

Latissimus Dorsi

The latissimus dorsi, often known as the lats, begin in the lower back and form a “V” shape before spreading out to the top sides of the back. This big muscular group can be worked out using dumbbell movements like the bent-over row.

During this exercise, you must draw your shoulder blades inward as you raise the weights to your lower stomach. Both the major and minor rhomboids, which are located between the shoulders, are also worked by this.

Glutes, Quadriceps & Hamstrings

The gluteus maximus, medius, and minimus make up your glutes. Your quads are located in front of your thighs. On the back of your thighs, your hamstrings begin beneath your glutes and extend all the way to your knees.

Dumbbells can be used to exercise all of these muscles. Your glutes, quadriceps, and hamstrings will all benefit significantly from dumbbell lunges. These muscles are activated by knee and hip flexion and extension.

FAQs

Can I Build Muscle With Just Dumbbells?

Yes, you can build muscle with just dumbbells. While there is no quick fix for being ripped, the appropriate workout program may help you tighten and strengthen every muscle in your body using dumbbells.

Are 5KG Dumbbells Enough to Build Muscle?

Yes, 5kg dumbbells are enough to build muscle. You should be able to tone your body and build muscles using these medium-weight dumbbells.

Are 10KG Dumbbells Enough to Build Muscle?

Yes, 10kg dumbbells are enough to build muscle. For those new to working out at the gym or who haven’t gone in a while, 10 kg of dumbbells will be plenty to start seeing changes in your appearance.

Do Heavier Dumbbells Build More Muscle?

No, heavier dumbbells don’t build more muscle. It is a misconception that you need to lift more weights to bulk up; if you’re consistent and persistent, you can get identical results using lighter weights.

How Can I Gain Mass With Dumbbells?

You can gain mass with dumbbells by doing exercises like clean and press and Arnold press. To build muscular mass, you must tear the muscle as much as possible.

Why Is Free Weight Training So Important?

Free weight training is so important because it forces you to use your muscles to stabilize movement.

Thanks to this, you can develop strength, power, and coordination all at once. They can be used in various situations and methods, making them versatile.

You can adjust your posture in a variety of ways to better meet any unique needs you may have while doing out.

Let me know which is your favorite exercise to do with the dumbbells.

References:

https://www.ncbi.nlm.nih.gov/

Author Bio

Vanja is a Faculty of Sport and Physical Education student and a functional training enthusiast. He fell in love with the idea of functional strength during his sportsman years when his coach showed him movement pattern-based training. Today, he aims to convey as much knowledge as possible through his blog Functional Body Savage and create modern functional savages.

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Articles, Guest Articles, Strength Training February 13, 2023

7 Best Strength Training Exercises For Runners

Strength training can help runners improve their running economy, reduce the risk of injury, and enhance overall performance. Running is also a great cardiovascular endurance exercise that will your overall health and mood. The best part is all you need is a pair of great running shoes to get started. Some of the best strength training exercises for runners include squats, lunges, deadlifts, hip thrusts, calf raises, planks, and push-ups.

It is important to focus on exercises that target the major muscle groups used in running, such as the quadriceps, hamstrings, glutes, and core, and to incorporate both bodyweight and resistance exercises into a well-rounded strength training program. Proper strength training exercises can also help reduce the risk of injury when running.

Squats

Squats are a compound exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. They help to develop lower body strength and power, which can translate to improved running performance.

To perform a squat, stand with your feet shoulder-width apart, toes pointed slightly outward, and your core engaged. Slowly lower your body by bending your knees and hips, as if you are sitting down into a chair. Keep your chest up, and your weight spread throughout your foot, then return to the standing position.

If you’re a heavier runner, squats are even more important to help you build and maintain the strength needed for long runs.

Lunges

Lunges are another compound exercise that targets the quadriceps, hamstrings, glutes, and core. They also help to improve balance and stability, which can help runners prevent injury.

To perform a lunge, start with your feet hip-width apart, and then step forward with one foot, keeping your weight spread throughout your foot. Bend your front knee, keeping it over your ankle, and lower your back knee toward the ground. Return to the standing position and repeat on the other leg.

Deadlifts

Deadlifts are posterior chain exercise that targets the glutes, hamstrings, and lower back muscles. They help to improve running power and speed, and can also help to reduce the risk of injury.

To perform a deadlift, stand with your feet hip-width apart, and your toes pointed straight ahead. Keeping your chest up and your back flat, bend forward at the hips and lower the weight down toward the ground. Keep your knees slightly bent and your weight on your mid-foot. Return to the standing position.

Hip Thrusts

Hip thrusts are a glute-focused exercise that can help runners improve their running form and speed. They also help to reduce the risk of injury.

To perform a hip thrust, lie on your back with your knees bent and feet flat on the ground. Place a weight across your hips and lift your hips up toward the ceiling, squeezing your glutes as you lift. Lower your hips back down.

Calf Raises

Calf raises help to strengthen the muscles in the lower leg, improving running form and reducing the risk of injury.

To perform a calf raise, stand with your feet hip-width apart and lift up onto the balls of your feet, then lower yourself back down.

Planks

Planks are a core-strengthening exercise that helps runners improve their stability and reduce the risk of injury.

To perform a plank, start in a push-up position, with your arms straight and your shoulders over your wrists. Keep your core engaged and your body in a straight line from head to heels. Hold for several seconds and repeat for several sets.

Push-Ups

Push-ups are an upper body and core exercise that can help runners improve their upper body strength and posture.

To perform a push-up, start in a plank position, with your arms straight and your shoulders over your wrists. Lower your body down toward the ground, keeping your elbows close to your body. Push back up to the starting position and repeat for several sets of reps.

Wrapping It Up

Always use proper form when performing these strength training exercises for runners, and gradually increase the weight and intensity as you get stronger. Incorporating these exercises into your training program can help you become a stronger, faster, and more efficient runner.

Whether you’re a beginner runner or a professional, these exercises will aid your potential to be better.

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Articles, Guest Articles, Strength Training February 6, 2023

Core Exercises for Lower Back Pain Sufferers

Lower back pain can occur due to age, injury, acute stress, or other severe diseases. And in some cases, it can worsen over time, so try these core exercises for lower back pain sufferers.

Lower back pain is unbearable for most patients as it prevents them from following the daily routine. Core exercise, such as dead bug, glute bridge, and forearm planks, have shown significant results towards lower back pain relief. These exercises target the lower back to release blood flow while strengthening the muscles and tissues. However, light therapy has also shown magnificent results on severe lower back pain as it can circulate the blood flow and reduce pain effortlessly.

Here are the best lower back core exercises that are easy to perform at home without help. Keep reading till the end.

Core Exercises for Lower Back Pain Sufferers

There are ample exercises that can treat low back pain, but it requires time and patience. Ensure you are following the instruction and take your time during stretching. If you are suffering from unbearable pain, you should take baby steps and avoid improper body posture. Or it might lead to tissue injury or muscle cramping. Here are the best exercise to help cure lower back pain.

Dead Bug

Suffering from back pain and inability to use your feet might indicate jammed muscles or a blockage of blood flow. So, to clear the blockage from your veins and muscle, you must target the lower back and core. The dead bug is simple as all you need to do is lie on the ground to stretch the legs from your hands.

It can accordingly provide muscular core contraction on the transverse abdominis, hip flexors, and rectus abdomen. But it might be painful for the first few times as it’s targeting the lower back. However, eventually the pain will subside.

Lie on your backside and stretch your legs and hand toward the ceiling.
Your legs should be in a tabletop position, and your knees must be bent around 90 degrees.
Raise your right thigh and left arm in slow motion towards the ceiling while another side must be straight.
Repeat the process to the other side and continue doing it for two minutes.

Glute Bridge

The Glute bridge is vital to energize and release blood flow from your lower back as it engages the glutes and your core. It’s simple and effective, as you can lift your hips without hassle.

You must lie on your back so you can lift your back easily.
Keep your hands to your side, as they will help you maintain the balance.
Bent your knees and keep your feet flat on the ground.
You must squeeze your abs and glutes while lifting your hip using the feet.
Hold the position for a few moments when your body posture forms a straight line from shoulders to knees.

Forearm Planks

Bodyweight forearm planks can eliminate lower back pain by balancing your body on your toes and forearms. This makes your back strong, and keeping it straight stimulates blood flow.

When doing planks, squeeze your glutes to help relieve any lower back pain. You must keep your balance and maintain balance from thighs to shoulders. This is a great core exercise to treat lower back pain.

Your body should be straight from your shoulders to the heel, so you must place your forearms on the yoga mat to support your shoulders.
To put pressure on your core, you must extend your legs and keep your body straight by using your toes.
You must understand that your body draws a straight line from shoulders to heels.
Keep your back straight, and you should tuck your butt and suck your core and quads. If your butt is upwards to the ceiling, you aren’t doing it correctly.
The neck should be neutral, so you must focus on your hands to maintain balance.

How Light Therapy Helps With Back Pain Issues

Light therapy stimulates low lesser through your skin to treat back pain effortlessly. This therapy can increase the bloodstream to open the blocked vein to cure lower back pain. However, you must consult your doctor as some back injuries are too severe and cannot be treated with light therapy.

Cellular Energy

To reduce chronic lower back pain, you must energize your mitochondrial system. And light therapy can help you regulate these cells as it has electromagnetic energy that absorbs in these cells.

Moreover, this photonic energy turns cells into adenosine triphosphate. Providing power to multiple cellular processes to perform vital functions correctly. Also, healthy cells work swiftly to heal infected or injured areas, which means recovering from pain in no time.

Reduce Inflammation

Reducing inflammation is an immune system that reacts to heal an injury or other infections. If your body isn’t capable of creating an immune system or inflammation, your wounds won’t heal. Additionally, your body has an acute inflammation system, which can heal tiny injuries such as swelling, ankle twists, sore throat, and many more.

Light therapy can reduce chronic and acute inflammation as it can circulate the repairing cells in your body. And this process can support soothe the immune system to recover from injury swiftly. However, it is best to consult the doctor because sometimes, in this inflammation immune system gets extra protein and turns into cytokines, damaging the tissues.

Stem Cell Activation

Your body requires stem cells to heal from any minor to severe damage. These cells are inactive yet still present in your body. However, they start to work when your body needs particular nutrients and energy to heal swiftly from damage.

Indeed, light therapy has a low laser activation system that wakeup these stem cells and support the process. These cells travel through blood flow to reach the injured area and treat accordingly.

Increased Collagen Production

This component is vital as it is present in muscles and connects our body’s tissues. Collagen production is the fundamental substance that requires by your skin is healing and nourishing.

So, if any tissue gets damaged, your body needs collagen to heal the injury. Also, light therapy helps to stimulate blood cells that create a latticework of cells to heal the harmed tissues.

Increase Blood Flow

Back pain or chronic pain occurs due to blockage from waste and vein shrinking problems. So it’s best to increase the blood flow that can open the blocked areas easily. Red light therapy circulates the blood flow and capillaries to treat the damaged area. Also, healthy flow can provide better oxygen and nutrients to cells.

Bottom Line

These core exercises for lower back pain sufferers are vital to rest and follow the doctor’s instructions. Suppose your doctor has prescribed bed rest and prevented you from moving, then you must avoid the mentioned exercises. However, you can approach light therapy as it doesn’t require much physical movement.

Also, painkillers don’t treats low back pain, and it only infuses it for a short time. So, it is best to consult your doctor if non of these therapies work.

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Articles, Guest Articles, Strength Training January 3, 2023January 3, 2023

Powerlifting Lever Belts: Key Pros & Cons

Powerlifting lever belts are an essential tool for many weightlifters looking to maximize their performance and strength. These belts are designed to provide support and stability to the lower back and abdominal muscles during heavy lifts, such as squats, deadlifts, and bench press. By helping to support the core muscles, lever belts allow athletes to lift heavier weights with increased stability and safety.

In addition to providing support, lever belts can also help improve technique, form, posture, and breathing by providing a secure fit around the waist. Whether you’re a seasoned strength athlete or just starting out in the world of powerlifting, a lever belt can be an invaluable tool for helping you reach your strength and performance goals.

In this article, we will delve into the benefits and drawbacks of using a lever belt for powerlifting, and offer tips on how to choose the best one for your needs.

What is a Lever Belt?

A lever belt is a type of weightlifting belt that is designed to be fastened and unfastened using a lever mechanism, rather than a traditional buckle. Lever belts are often used by powerlifters and other strength athletes, as they allow the athlete to easily tighten and loosen the belt during training sessions or competitions.

Lever belts are typically made of leather or synthetic materials and are designed to provide support and stability to the lower back and abdominal muscles during heavy lifting. They are worn around the waist and are tightened using a lever that is located on the front or side of the belt.

Lever belts are typically used during heavy compound lifts such as squats, deadlifts, and bench press, where proper technique and form are essential for safety and performance. They can be particularly useful for lifters who are attempting to lift heavy weights and need extra support for their lower back and core muscles. Lever belts can also be used to help lifters maintain proper technique and form during lifts, as the added support and stability can help to reduce the risk of injury.

Pros of a Powerlifting Lever Belt

Improved Support and Stability

One of the primary advantages of a powerlifting lever belt is the increased support and stability it provides to the lower back and core muscles during heavy lifts. This can help to reduce the risk of injury and improve performance, particularly for lifters who are attempting to lift heavy weights.

Set it and Forget it

One of the key benefits of a powerlifting lever belt is its ability to be easily adjusted using the lever mechanism. This allows the lifter to customize the fit of the belt to their individual needs, and once the desired tightness is achieved, the belt can be locked in place using the lever. This “set it and forget it” feature can be particularly useful for lifters who need to adjust their belt between sets or during competitions, as it eliminates the need to constantly readjust the tightness of the belt or struggle to pull it tight enough. The customizable fit of a lever belt can also be useful for lifters who have fluctuating waist sizes, as it allows them to easily adjust the fit of the belt to suit their needs.

Easy to Use

Lever belts are designed to be fastened and unfastened quickly and easily using the lever mechanism. This can be particularly useful for lifters who need to adjust their belt between sets or during competitions.

Cons of a Powerlifting Lever Belt

Cost

Lever belts can be more expensive than traditional weightlifting belts, particularly if they are made of high-quality leather. This may not be an option for lifters who are working with a limited budget.

Size Limitations

Lever belts are not always easy for multiple people to share, as the tightness setting is not usually simple to change mid-gym session. This means that each lifter may need to purchase their own lever belt in order to ensure a proper fit and maximum benefit during training. It is important for lifters to carefully consider their size and fit needs before purchasing a lever belt, and to try on different sizes and brands to find the best option for their individual needs.

Dependence

Some lifters may become too reliant on their lever belt for support and stability, which can lead to a reduction in core strength and stability over time. It is important to use a lever belt as an aid, rather than a crutch, during training and competition.

Limited Use

Lever belts are primarily used for powerlifting and other strength-based sports, and may not be appropriate for use in other types of training or activities. They may also be restricted for use in certain competitions or events.

Key Factors to Choosing a Lever Belt

Quality

Look for a belt that is made of high-quality materials, such as leather or a durable synthetic material. This will help to ensure that the belt is strong and long-lasting, and will provide the necessary support and stability during heavy lifts.

Fit

Make sure to choose a belt that fits well and is comfortable to wear. Look for a belt that is wide enough to provide ample support, but not so wide that it feels cumbersome or gets in the way during lifts.

Adjustability

Choose a belt that has a lever mechanism that is easy to use and allows for precise adjustment of the tightness of the belt. This will allow you to customize the fit of the belt to your individual needs and make it easy to adjust the belt between sets or during competitions.

Price

Consider your budget when choosing a lever belt. There are options available at a range of price points, so be sure to shop around and find a belt that fits your needs and budget.

Brand

Look for a reputable brand that has a good reputation for producing high-quality weightlifting belts. Read reviews and ask for recommendations from other lifters or strength coaches to find a belt that has a proven track record of performance and durability.

Conclusion

Ultimately, the best lever belt for powerlifting will depend on your individual needs and preferences. It may be helpful to try on a few different belts and experiment with different sizes and brands to find the one that works best for you.

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Should beginners use weight lifting straps?

Articles, Guest Articles, Strength Training December 22, 2022

Should You Use Lifting Straps?

Lifting straps have been a welcome addition as a lifting accessory. Many lifters have enjoyed the extra support provided by the straps and have incorporated them into their routines. On the flip side, many lifters have opposed the use of lifting straps. These people argue that using them robs you of the full effectiveness of your workout and limits your development. In this article, I’ll answer the question once and for all. Should you use lifting straps? Let’s find out…

What are lifting straps?

To answer our question properly, let’s start from the beginning. Lifting straps are cloth or leather bands you wrap around your wrist and then around the barbell. The main purpose of them is to give you a better grip on the barbell to make sure it doesn’t slip as you work out. They take away stress from your hands and send it straight down to your forearm.

Now that you know what they are, we can ask the next question. What are the benefits of using lifting straps?

What are the benefits of lifting straps?

Why should you even bother with lifting straps? What’s so special about them that’s got everyone hyped? Here are some tempting benefits…

You last longer

Lifting straps reduce the stress on your hands and channel it to your forearms. This reduces the amount of work you have to do, which means less exertion. This, in turn, means you can last longer in your workouts. When you use lifting straps, you don’t need much grip strength. This allows you to lift longer and get much more value from your workouts.

You lift heavier

Lifting straps don’t only let you lift for longer, they help you lift heavier too. If the exertion on your hands is less and you don’t get tired as easily anymore, you can go longer than you used to and lift heavier than you used to. They make life easy on your hands so that you can target other parts of your body with heavier weights.

Less risk of injury

I already mentioned that lifting straps help you secure a firm grip on your barbell, and you probably know how important grip is in weightlifting and powerlifting. Maintaining a safe grip and proper form are the two basic rules of every workout. A safe grip is necessary not only for the effectiveness of your workout but for your safety. Letting your barbell slip off your hands could result in a dreadful injury that might sideline you for a long time. Straps reduce the risk of that by a mile.

What are the disadvantages of lifting straps?

Despite all the amazing benefits, lifting straps have some effects that might make you think twice about using them. It’s necessary to discuss both the good and bad sides to help answer our question as effectively as possible. So let’s have some disadvantages…

No grip strength development

We’ve spoken about how cool it is that lifting straps remove stress from your hands. While this function helps you lift heavier and for longer, it also has an adverse effect you might want to watch out for. The whole idea of working out is building up strength by subjecting yourself to stress. Without the stress, you won’t build up any strength.

By removing the stress from your hands, lifting straps are starving your hands of grip strength development. Other muscles might develop faster, but your hands and even your forearm are likely to be left behind. This will lead to an unhealthy dependence on them, and you don’t want that.

Dangerous with overhead workouts

Lifting straps secure your wrist to the barbell to help keep your grip secure. Again, this is an awesome benefit but you might want to be careful. Some workouts, by nature, require you to release your barbell after a complete cycle. Movements like the clean and jerk and other overhead workouts are better done without straps.

Because of how high up they are, losing your grip while working out might be more dangerous if you have them on. They also won’t let you drop your barbell to the ground, but will force you to slowly lower it down regardless of the workout.

When do you need lifting straps?

Now that you know the pros and cons of using lifting straps, you’ve probably already understood that they are good for you, but only with mindful use. Too much of it can easily become a bad thing for your development. So when should you use lifting straps?

First of all, stay away from lifting straps if you’re a beginner. You must master the basics of any workouts you’re doing as a beginner. Mastering grip, proper form and technique are your only goals as a beginner. Straps will take away that early grip strength development, and that’s a terrible way to start.

If you’ve been lifting for a while now, there’s a conversation to be had. Lifting straps can be very effective, especially if you’re trying to break past a limit. On the flip side, you don’t want to get too dependent on them, because that’s a downhill slope. Here’s my recommendation.

Avoid using lifting straps as much as you can. Working out naturally develops your grip strength and gives you a more rounded effect. If your wrists are in pain, straps are a good way to keep working out without exerting too much stress on your wrists. You can also use them when doing workouts like landmine exercises where you have to hold the collar of the barbell, which is thicker and more difficult to hold well.

Final Thoughts

Lifting straps are one of the most popular weightlifting accessories. As popular as they are, they have also generated quite some conflict. The good news is you now know exactly when to use them, if ever. So next time when your gym buddies are arguing about them, you won’t be confused. If you’re a beginner, stay natural. If you’re experienced, you have some more leeway.

Now it’s your turn. Are you a beginner? Do lifting straps sound like something you’d want to get? Is there any question I haven’t answered? Let’s talk in the comments!

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