【Can't Ask Now】What are the effects of belts and bands often seen at the gym? An explanation along with how to use them

In the summer, more people start going to fitness gyms to tone their bodies. When you start training, you may notice regulars wearing items like belts and bands. As someone who holds a personal training qualification, I will explain the uses and how to use these items.

The training belt increases abdominal pressure

about the thick belt "training belt" that is often seen in gyms. The purpose is to increase abdominal pressure to withstand higher loads, prevent injuries, and improve training performance.

To maintain the correct form during exercises that put strain on the lower back, it is necessary to increase abdominal pressure to prevent the abdominal muscles from relaxing and losing posture. By tightening the training belt during this time, it becomes harder for the abdominal pressure to escape, making it easier to apply higher loads.

However, if you rely on the support of the belt when aiming to strengthen the core, its effectiveness may decrease, so it’s better to avoid wearing it all the time. It is better to use it mainly for exercises, such as squats and deadlifts, that significantly load the erector spinae (the muscles of the lower back).

Wrist straps stabilize the movement of the wrist

Wrist wraps are effective in stabilizing the movement of the wrist and preventing injuries. The goal is to enhance the training effect by lifting heavy weights (raising a part of the body higher than its normal position), and it is fundamentally intended to be worn only during use. Besides protecting the wrist, it is also said to enhance grip strength.

The usage involves passing your thumb through a band called a thumb loop, which then wraps around the wrist and is secured with Velcro.

The key point in wrapping is to cover the wrist securely. Be careful not to wrap it too far towards the elbow like a wristband, as this may prevent proper stabilization and diminish its effectiveness.

The primary exercises used with them include heavy pushing movements like the bench press and shoulder press. They can also be used in exercises that involve bending the wrist, such as dumbbell curls. The author began using them after experiencing discomfort when their wrist was excessively turned outward during their first attempt at heavy bench pressing.

Power grips are used when gripping the bar.

Power grips assist grip strength and enhance training effects by pinching this grip section between the hand and the bar. The training typically used includes pull-ups, deadlifts, and lat pulldowns, all of which involve gripping a bar.

The author started using them because they have small hands and often lose grip strength before targeting the intended muscles during deadlifts. Since using power grips, I have seen improvements in records for lat pulldowns and pull-ups, so I believe they are an item that makes it easy to feel the effects.

There are two ways to use them: either wrapping the wrist belt and clamping it between the bar and the hand, or wrapping it around the bar from underneath as shown in the above image. The latter is effective for lifting patterns like deadlifts, providing a sensation as if you are lifting with hooks. Some people may also use them for dumbbell training.

If you train with a light weight comfortably, it is fine not to force the use of these items. In fact, I think it is more effective to gain training experience without them and then use them when you feel their necessity. Also, getting injured causes the most stagnation, so let’s train enjoyably without overdoing it.

Interview / Text by Kazuma Tanaka

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