Proper positioning and tightness of belt?

[DannyP]

Two questions here, both related to a belt:

1. What's the proper placement of the belt for squatting? Just above the hip bones? Also, for deadlifts and cleans, it's slightly higher, like at the bottom of the rib cage?

2. How tight exactly do I want it? I got mine a notch tighter today since it's starting t soften, but when I'd valsalva on squats, I felt more pressure in my lower abs (like almost by my groin). Had a hernia on the right side when I was 5 and while I doubt I'm at any greater risk of one than anyone else now, I still don't want to squeeze so hard that I put undue pressure on any particular area.

[51M0n]

Two questions here, both related to a belt:

1. What's the proper placement of the belt for squatting? Just above the hip bones? Also, for deadlifts and cleans, it's slightly higher, like at the bottom of the rib cage?

2. How tight exactly do I want it? I got mine a notch tighter today since it's starting t soften, but when I'd valsalva on squats, I felt more pressure in my lower abs (like almost by my groin). Had a hernia on the right side when I was 5 and while I doubt I'm at any greater risk of one than anyone else now, I still don't want to squeeze so hard that I put undue pressure on any particular area.

Middle of the belt over your belly button for squats works for me.

Deadlifting Rips advice is (from memory) is to wear it low at the front and higher at the back. I wear mine that way and it did in a lot less and make st up easier. I know there are some lifters who do the belt under the ribs thing.

Tightness is a personal thing, but unless you had the belt stupid tight, it's unlikely to cause any problems.

[Coconut Chris]

I generally wear my belt across my belly button, maybe a little higher in the back. With a 4 inch belt, if the belt is too tight and too low on your back, you may find it harder to extend your back when your hips are in acute angles (i.e. bottom of squat and starting position of deadlift). For deadlifting, I try to get the belt as high as I can without covering my lower ribs on the side, and a little lower in than that in the back. It's only pronounced in people with a gut (i.e. Eric Lilliebridge, George Leeman), and for thin people like me it looks maybe an inch higher, but will feel much different.

I use the same tightness for squats and deadlifts. Many people go tighter for overhead press and squat, and looser for deadlift. I'd imagine it'd be looser for cleans, but to be honest, I've never seen anyone do full clean with a thick 4 inch belt. You'll know its too tight when you can't breathe or can't get in position. My experience is that this feeling of "the belt is too tight" is not very telling with cheap / tapered Valeo (etc) belts, because they'll just stretch.

[Clay Simczyk]

1. Ditto, centered across the belly button. Mine sits right under the ribs so I use a 3" belt for deadlifts.

2. Tight enough to feel it, but not so tight you can't take a full breath. I err on as tight as I can get it. The thickness of a leather belt usually prevents it from getting so tight I can't breathe. (I have an older velcro belt that I can get overly tight.)