In this post I go into detail on using a 3 vs 4 inch belt for lifters of different sizes on different lifts. Can you get into proper extension and set your breath with a good Valsalva maneuver? Does the belt jam into your ribs, pelvis or glutes? Choose wisely.

3-in belts are the size that most people should wear. If you´re 5’7, with a 3-in belt on you the top of your ribs aren’t impeded by the belt. Neither is the top of your hip. So, you can still get a full Valsalva maneuver and you can set your low back because the belt isn’t pushing against your low back. So, you can set your hips, take a big breath, and squeeze and you can lock everything in for a squat, a deadlift, pressing…, all the lifts.

Now, if you were to put on a 4-in belt, the top of your ribs now are impeded by the belt. Your hip is now blocked by the belt as well. So, it’s a little harder for you to get full extension. The one thing that you notice when you put on a 4-in belt, when you´re squatting particularly, is the top of your glutes are underneath the belt, and you can actually feel them pushing against the belt like this. And on occasion, it has hurt your back. It’s made you real sore, and you can’t get your hips back into proper extension and get your Valsalva maneuver. So, a 4-in belt is not optimal for a shorter person.

Now, let’s say you aren’t a short person. If you’re tall, you can wear a 4-in belt properly. When you put a 4-in belt, it doesn’t impede your ribs and it doesn’t impede your hips. You still have movement. You’re able to set your low back, and you prefer wearing a 4-in belt whenever you´re squatting. However, when you are deadlifting, you should prefer a 3-in belt. And the reason is you can get in bottom position better. You can bend over, grab the bar, and get your back into extension with this belt way easier than you can with a 4-in belt.

The reason why I bring this up is just because you’re big enough to wear a 4-in belt, you shouldn’t put off the ability for a 3-in belt to help you get in certain positions and lifts. You might have a hard time getting in a position, deadlift in particular, and say: “Man, I can’t get my hips in proper extension. I can’t Valsalva. I can’t get down there.” Try throwing on a 3-in belt and seeing if that can help you. Just again, just because you’re big enough for a 4-in belt doesn’t mean a 3-in belt might not help you and be right for you in some occasions.

Below I show you examples of 3 and 4 inch belts from one of the most prestigious brands in lifting belt manifacturing: Dominion Strength Training.

Bibliographic references:

• Starting Strength. (2025). Optimizing Your Belt [Video file]. YouTube. https://youtu.be/2z8-vO0PBws?si=YEOCRl9-e4vALfFn