Why Do We Use A Specific Belt In Kettlebell Sport?

The Benefits of Using a Belt in Kettlebell Sport

In kettlebell lifting, the use of a belt with different shaping and thickness compared to weightlifting belts in the gym is crucial for various reasons. Here are the main advantages of using a suitable belt.

You can see some photographs showing how a kettlebell sport belt should be made here on our LionLift2 page.

Elbow Support During the Jerk and Long Cycle

During the thrust phase in the jerk and long cycle, the belt provides essential support to the elbows. This helps maintain a stable and correct position during the execution of the movement, optimizing overall performance.

Elbow Support in the Rack Position

The belt also helps support the elbows in the rack position, allowing for better stability and control of the kettlebell. This is particularly important for movements like the jerk and the long cycle. In particular, the length of the higher part and the geometry of the elbow support base make a difference.

Relaxation in the Rack Position

The belt can contribute to muscle relaxation in the rack position during the jerk and the long cycle. This allows you to focus on the correct execution of the movement and avoid excessive tension and strain.

Lumbar Support and Protection in the Rack Position

The belt offers additional support to the lumbar region, reducing stress in this area during kettlebell lifting exercises. This helps prevent lower back injuries and pain.

It is important to note that these points cannot be fully explained in a few lines, as they would require a thorough analysis of kettlebell lifting. However, the first two aspects listed above are fundamental for achieving optimal performance in the jerk and long cycle.

Furthermore, it is advisable to use a belt with appropriate height and thickness. The maximum height of the belt should range between 10 and 12 cm, while the thickness should not go below 10mm. A belt that is too thin may compromise the provided support, rendering it practically ineffective.

How to Properly Wear a Belt for Kettlebell Lifting

Properly wearing a belt for kettlebell lifting requires attention to detail. Here are the steps to follow:

1. Tuck your t-shirt into your pants.
2. Make sure the waist of your pants is positioned high, towards the navel.
3. Fasten the belt so that it is snug but not too tight. This will prevent it from sliding up and down during the workout. The belt for kettlebell lifting should not be fastened as tightly as a weightlifting belt since it does not aim to facilitate the Valsalva maneuver.
4. The height at which the belt is fastened should allow the elbows to rest on the support base provided by the belt in the rack position.

Keep in mind that the maximum height of belts for kettlebell lifting varies between 10 and 12 cm. Fastening the belt too high can compromise the power of the thrust, while fastening it too low can reduce the effectiveness of elbow support.

It is important to consider individual preferences, anthropometry, and personal technique in choosing the height and style of the belt.

What the Belt Does Not Do in Kettlebell Lifting

Before concluding, it is important to clarify what the belt does not do in kettlebell lifting:

1. It does not provide abdominal compression through the Valsalva maneuver. The belt for kettlebell lifting should allow for proper and full breathing, avoiding fastening it too tightly.
2. It does not protect the lower back during the two kettlebell swing. Back protection during the swing primarily depends on proper execution technique rather than the belt itself.

Understanding that correct technique and careful execution of movements are essential to prevent injuries during kettlebell lifting is crucial. Not even the best belt can protect you from potential injuries if the technique is incorrect.

Therefore, focus on proper execution of the double kettlebell swing, which requires a different technique compared to the single kettlebell swing. Take the time to learn the movements correctly and rely on your technique to protect your back during training.