Belts in the gym aren’t just for holding up your shorts or making a questionable fashion statement—they’re essential tools for getting stronger. But not all belts are created equal. If you’ve ever wondered about the difference between a dip belt and a weightlifting belt, you’re in the right place.
Spoiler alert: One helps you lift more, the other helps you weigh yourself down on purpose. Let’s break it down.
What Is a Dip Belt?
A dip belt is a belt that lets you add extra weight to bodyweight exercises like dips, pull-ups, and belt squats. Instead of providing support, it challenges you by letting you attach plates or kettlebells.
How It Works
- Worn around your waist (or hips, depending on the fit).
- Features a chain or strap that threads through weight plates.
- Distributes the added weight below your center of gravity.
Best Exercises for a Dip Belt
- Dips – Turn your triceps into steel cables.
- Pull-ups – Outgrow bodyweight reps and build serious back strength.
- Chin-ups – More biceps, more gains.
- Belt Squats – Take your quads to the next level without loading your spine.
Why Use a Dip Belt?
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Break through strength plateaus – Once bodyweight dips and pull-ups are easy, a dip belt keeps the challenge alive.
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Reduces spinal compression – Unlike barbell squats, a belt squat with a dip belt loads your lower body without stressing your spine.
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Super easy to use – Clip, load, and lift. No complicated adjustments.
What Is a Weightlifting Belt?
A weightlifting belt is designed to increase core stability and protect your lower back when lifting heavy. It provides support, not resistance, by reinforcing your midsection and helping you brace properly under a heavy load.
How It Works
- Worn tightly around your midsection, usually at or just above the navel.
- Creates intra-abdominal pressure to stabilize the spine.
- Helps lifters brace against the belt, providing extra core engagement.
Best Exercises for a Weightlifting Belt
- Squats – Heavier lifts with less lower-back risk.
- Deadlifts – Extra support when pulling big numbers.
- Overhead Press – Keeps your torso stable when pressing overhead.
- Olympic Lifts (Snatch & Clean & Jerk) – A must-have for explosive barbell movements.
Why Use a Weightlifting Belt?
- Protects your lower back – A belt reinforces your natural bracing, reducing the risk of injury.
- Improves core stability – More tension = more power.
- Helps lift heavier – The more support, the more you can safely push yourself.
Dip Belt vs. Weightlifting Belt: Key Differences
|
Feature |
Dip Belt |
Weightlifting Belt |
|
Purpose |
Adds resistance for bodyweight exercises |
Provides core support for heavy lifting |
|
Worn Position |
Hips or waist |
Around the midsection |
|
Main Benefit |
Increases workout intensity |
Increases stability and protects the lower back |
|
Exercises Used For |
Dips, pull-ups, belt squats |
Squats, deadlifts, Olympic lifts |
|
Weight Attachment |
Uses a chain or strap for hanging weights |
No added weight, just tightens for support |
|
Best For |
Strength progression on bodyweight moves |
Lifting heavier while reducing injury risk |
Which One Do You Need?
You Need a Dip Belt If…
- You want to progress beyond bodyweight reps in dips or pull-ups.
- You need a way to squat without spinal compression (belt squats FTW).
- You like simple, no-fuss gear that makes exercises harder.
You Need a Weightlifting Belt If…
- You want to lift heavier, safer (squats, deadlifts, presses).
- Your lower back needs extra support under load.
- You want more core stability to maximize power.
And if you’re serious about getting stronger? You might just need both.
Dip Belt vs. Weightlifting Belt FAQs
Can I use a weightlifting belt instead of a dip belt?
Nope. A weightlifting belt is for support, not for hanging weights off your waist (unless you enjoy broken toes).
Can I use a dip belt for squats?
Yes! Belt squats are a great alternative to barbell squats, allowing you to load your legs without spinal compression.
Do I need a belt to lift heavy?
Not always, but a weightlifting belt can help increase core stability and reduce injury risk when going heavy.
Are dip belts uncomfortable?
Not if you get a well-made one. A good dip belt distributes weight evenly and won’t dig into your hips.
Conclusion
Dip belts and weightlifting belts serve completely different purposes, but both are game-changers for strength training. Need to crush dips, pull-ups, or belt squats? Get a dip belt. Want to lift heavier with confidence? Grab a weightlifting belt.
Whatever you choose, strap in and lift strong.
