Looser Belt, Better Brace?

Over the years, both in my own lifting and coaching well over a hundred athletes at this point, I’ve seen firsthand how a belt that’s too tight can actually hold you back. Most lifters default to their comp tight belt setting for every lift. But here’s what I’ve found… for those who struggle with proper bracing, such as the inability to full expand 360 degrees, going looser by a notch or two can make a world of difference!

I’ve made this adjustment myself, and I’ve had athletes who couldn’t quite “find” their brace suddenly lock it in with just a simple belt tweak. It’s not about being less tight, it’s about being more effective.

Here’s why this works so well:

• Better Expansion - A looser belt allows your torso to expand into it, rather than getting compressed. This encourages a stronger, more natural 360° brace.

• Improved Breathing - When the belt isn’t crushing your midsection, you can actually take a deep breath and brace properly, especially important during volume work and submaximal loads.

• Stronger Neurological Connection - You’re not just wearing the belt, you’re using it. A looser setting helps you to cue and reinforce your expanded brace, rather than masking a weak one.

• More Consistent Bracing - For lifters who struggle with bracing mechanics, loosening the belt teaches them how to engage their core the right way, which carries over to both beltless and max effort work.

This doesn’t mean ditch your comp tight setting altogether but in training, don’t be afraid to go a notch or two looser. It’s a small change that can unlock big improvements in control, stability, and confidence under the bar.

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