How To Use A Dip Belt?

How To Use A Dip Belt?

Do you like to work out but find the weight machines at the gym boring? If so, you may be interested in using a dip belt to add more variety to your workouts. A dip belt can be used to do a number of different exercises, including pull-ups, chin-ups, and dips.

In this blog post, we will discuss how to use a dip belt safely and effectively. We will also provide some tips for getting the most out of your workouts. Keep reading to learn more!

How To Use A Dip Belt

What Is A Dip Belt?

A Dip Belt is a weight belt that allows you to add extra weight (adding over 40lbs) to bodyweight exercises like pull-ups, chin ups, or dips. Using a dip belt isn’t cheating because it does not provide any help for the exercise itself. The bands merely prevent the your torso from being ripped off due to the large amount of resistance placed on it. This allows you to complete more reps or sets than usual at bodyweight exercises by adding more weight than your body alone could handle.

Most people begin with their own bodyweight but eventually reach a point where they are too fatigued to continue – at this time, most resort to dropping down for safety reasons which can often lead them to never completing their intended workout. For those still interested, I’ve created a list of the best dip belts out there. You can now easily add weight to your dips and chin-ups by clicking the links below.

Step-By-Step: How To Use A Dip Belt?

  1. For pull-ups, you should have another person help you with the actual exercise or use something that will keep your legs/feet in place for stability.
  2. Loop the belt around the bar so that it hangs down on both sides of the bar. Make sure to place it far enough away from where your hands are positioned to allow for proper movement without being too close so that it gets in your way. You will want to face away from the dip belt once you begin pulling yourself up so that one side isn’t pulled tighter than the other which could cause issues when lifting yourself up.
  3. Add weight by sliding it along either strap until there is enough resistance – do not add weights before hand because this can make slipping the belt difficult. You will want to add weight to both sides equally so that your body stays in the middle of the bar and does not get pulled left or right.
  4. Proceed with your exercise as usual – you can either do dips or chin ups, but it is recommended that you start out with dips due to their increased difficulty level. You can expect this weight increase to allow for 1-3 more reps than usual until you need a rest while progressively forcing yourself closer and closer towards failure each time (making it more difficult).

Step-By-Step: How Do I Make The Dip Belt?

What You Need:

  1. Metal Chain with Clips – 2-3 ft long, rated for at least 25lbs
  2. S hooks or carabiner clips
  3. Leather belt large enough to fit around your waist + your hips (leather belts are good because they hold up and require less cleaning than cloth belts)

Tips: It is recommended that you wear the belt across both hips instead of just one for increased support and safety to prevent any accidents from happening if you were to stumble or fall.


  1. Add a clip on either side of the chain somewhere about 20inches apart (you can use small springs as well but it will make slipping more difficult). Make sure there is enough slack in the chain to allow for a comfortable range of motion.
  2. Attach a carabiner clip or S hook onto the end of each chain near where it connects to the metal ring (this is where you will attach your weights).
  3. Loop the belt around your waist and make sure it fits comfortably – do not use any kind of connectors on this because they will rub against your hips and cause discomfort. You can also make another hole in the belt if needed to ensure proper height positioning around your waist. Take note that leather belts often come with pre-inserted holes so if yours does, adjust accordingly based on what feels most comfortable before inserting any clips or D rings.
  4. Put weight plates onto either side by clipping the carabiner clips onto them and adjusting the amount of weight to your desired comfort level.
  5. Ensure that you have enough slack in the belt so that it doesn’t get in your way when moving. Once set up, you shouldn’t need to make any more adjustments unless weight plates slide or move from their original position during use.
  6. Proceed with exercise as usual while making sure nothing seems loose or precarious – if a clip were to suddenly come undone, this could cause serious injury to parts of your body which may occur if something is not properly tightened before use. Make sure there are no sharp edges where you attach/remove weights because these can be dangerous and potentially ruin loose clothing pieces such as scarves or small strings hanging from jackets.
  7. Once done, remove weight plates quickly but carefully to avoid any accidents with the belt slipping or snapping back in some way – this can cause injury if not handled properly (do not bend belts when removing weight). It is recommended that you carry all of your weights (when they are removed) by holding them vertically with two hands instead of one because this will help distribute the weight more evenly and prevent any unnecessary pain or discomfort from occurring near the belt itself.

Why Are Dip Belts Beneficial?

When doing any form of bodyweight exercise, you are able to lift as much weight as your body is capable of lifting on its own – this is called your 1 Rep Max (1RM). This 1RM will fluctuate over time depending on how active or inactive you are: if you become more active then your strength and muscles naturally increase and if you spend less time working out then they decrease. As such, it is often hard to accurately measure one’s 1RM which makes testing it out rather difficult to determine when you should add weight.

A dip belt allows you to add more resistance than your body can handle by itself so that the 1RM calculation becomes irrelevant – all that matters is how much you put in your dip belt, regardless of what your current 1RM may be. This will allow you to continue progressing in strength until one day when suddenly your muscles become strong enough to lift an extraordinary amount of weight which would normally seem nearly impossible.

What Do You Need To Know When Choosing A Dip Belt?


There are different kinds of dip belts and all of them should be worn in a way where they won’t get in the way when performing an exercise. The belt shouldn’t pinch or twist your body, but instead stay securely in place while still allowing for full range-of-motion motion. In order to achieve this, you may have to experiment with different belt lengths, widths, and connections.


You will need a high-quality dip belt that you can continually use without worrying about it breaking down or getting damaged easily. Look for belts that are made of heavy duty materials such as leather or other synthetic material which are usually thicker than other belts you might find in stores. Leather is usually the best choice because it holds up better over time compared to cloth belts which can get ruined after prolonged use.


Dip belts are generally more expensive than basic weight lifting belts, but there are ways to get around paying an arm and a leg either online or in department stores. Always check for coupons, sales, promo codes, clearance items, etc. before you buy anything because this can help save you some serious cash if you know when to shop.


Some dip belts come with built-in D rings so that plates can be attached directly which makes it much easier to switch weights without the need of any clamps or clips. This type is usually less expensive than models with carabiner clips so it should be considered if having direct plate attachment capability isn’t important to you (but it usually is). Clips also tend to be more secure on metal weight plates versus D rings which might open up if the plate collides with another object.


Most belts are usually adjustable depending on your waist size, but it’s still good to make sure you get one that is long enough to fit around your midsection even when using heavy weights (you don’t want the belt slipping off of your body during reps). You can always cut a belt down in size with an extra pair of scissors if it’s too big for comfort, but it may come undone easier than before. It also helps if there are two different holes in the belt so that you can adjust its tightness levels instead of just one (although this is not essential).


Choosing the right material for a dip belt can be easy if you know what to look for. Since the belt is mainly going to be around your waist, it’s safe to assume that it should be comfortable and not shackle your skin in any way (unless you like that sort of thing). Leather belts usually achieve this goal because they hold up well under stress and won’t break down quickly which could potentially cause injury if it does. Cloth belts are generally cheaper compared to leather ones, but they also tend to wear out rather fast or get ruined by sweat after prolonged use.

Types Of Dip Belts

There aren’t many different types of dip belts on the market, but there are some variations which could improve your overall training.

Chain Dip Belts: These belts usually have shorter chains which allows for more direct weight transfer to the hips rather than an uncomfortable position near the lower back region. Having a chain instead of traditional straps also makes it easier to adjust the fit since it’s shortened and doesn’t require retying every time you want to use it (just slip into place). It is however bulkier than other belt types so it may get in the way during workouts especially if you’re used to using leather or cloth models.

Leather Dip/Weight Lifting Belts: The standard, most popular type of dip belt that everyone uses are leather ones because they tend to wear well without compromising comfort over time. These belts are also much easier to put on because you can adjust it around your waist rather than having to tighten up the chains every time. The material is generally thick and hardy enough to last a long time without getting damaged under normal weight lifting conditions.

Cloth Dip Belts: Aside from leather, cloth dip belts are also a popular choice mainly for those that want a belt that’s going to be easy on their skin as well as comfortable against the body during use (no chafing). They aren’t as durable as leather ones so they may wear down after prolonged periods of use, but if taken care of properly they shouldn’t have any issues with wearing out too fast. Since cloth isn’t naturally thick or hardy, it may require a little more effort to find a belt that has the right amount of stiffness in order not to break down under stress.

Plastic Dip Belts: This is one of the newer types of dip belts on the market that are made from plastic instead of leather or cloth. They tend to be lighter and less expensive too which can make them desirable for some people when they don’t want a heavy weight around their waist while lifting weights. There aren’t many downsides aside from not being as durable compared to other belt materials, but it won’t cause problems if you consistently take care of your belt by wiping off sweat after each use and spot cleaning with a damp cloth. It will eventually wear off over time just like any other belt, but it shouldn’t be much of a hassle to keep up with.

Metal Dip Belts: If you plan on using extremely heavy weights or want an extra sturdy dip belt for strength training, then you might consider looking into metal ones. They tend to be more expensive than cloth and plastic belts because they require special machines to mold them so there’s less risk of breakage under normal weight lifting conditions (especially when used by beginners). These belts often have loops that allow you to thread in the chains instead of tying them directly onto the main belt which makes it easier to remove and put on without having too much slack in between each loop (longer chains = more difficult removal and attachment).


One common problem with dip belts is that they’re usually one size fits all. While there are certainly some exceptions for this rule, most dip belts won’t accommodate much more than a 40 inch waist unless you find one with an adjustable fit or removable chains. If you have any doubt whether or not the belt will fit around your waist, then look at the sizing information provided by the manufacturer to avoid making a purchase mistake.


As far as cost goes, leather and cloth tend to be more expensive because of their durability compared to other materials (plastic and metal). If you plan on using lighter weights then strapping on anything made from cloth should work just fine, but if you want something sturdy that can hold up under heavy weight then go for leather or metal instead.


Unfortunately, not all dip belts are made the same so it’s important to do your research and look for positive user reviews before making a purchase decision. Most manufacturers go out of their way to try to make belts that can hold up under normal weight lifting conditions, but there may be some exceptions depending on the quality of workmanship (seams, stitching, etc.) along with what materials they use. Some people like to buy 2nd hand ones from garage sales and thrift stores because they’re very affordable (and sometimes free), but this is usually a bad idea unless you know exactly how much weight you plan on using; otherwise you might end up damaging your chains or belt if it’s too heavy for its construction.


Since most dip belts aren’t too popular among the general public, there aren’t many sales or discounts offered by manufacturers and you usually can’t find them at retail stores (like Walmart). The best place to look for additional savings is online since websites like amazon tend to offer better deals on used products if you know what you’re looking for. For example, some people buy new belts and immediately sell them on these marketplaces as a form of making back some of their money (they let buyers contact them directly through the site to work out prices/shipping arrangements instead of listing it publicly). Other times they can provide more information about particular models that may be helpful in determining whether or not it’s worth buying.


To avoid wasting money on expensive belts that can break easily, make sure you look for one with a warranty of some kind (this is usually available only if you buy new). You may not need it right away, but the peace of mind is more than worth it when you consider how much cash you’ll save in the long run… assuming it’s something your gym actually accepts as proof of purchase instead of making excuses to deny claims. Avoid being disappointed this way by getting it from a reliable source and always read through their terms/exclusions before making your final decision.

Shipping Time

In many cases dip belts will arrive within two or three days since they tend to be small enough to fit into any standard UPS delivery bag. However, some manufacturers will take much longer since they use larger boxes to ship them (or they’re coming from another country). This shouldn’t be an issue if you want the belt faster than the standard timeframe, but it does add at least one or two additional days so keep that in mind when estimating your total wait time.


Nylon tends to be the best because it’s lightweight, strong, relatively inexpensive, and doesn’t rust. Some belts come with metal chains that are just as good, but they tend to cost more than cloth or leather ones so you’ll need to decide which is most important for your situation (cost vs. quality).

Number of Chains

The best ones have 4-6 total chains so there should be 2 on each side. This allows you to adjust the length easier since having one long chain attached to a carabiner can sometimes get in the way or cause injuries if it swings around by accident.

Quantity of Weight Storage

Most dip belts will hold up to 100 lbs worth of plates ( each hip) although some only hold 50 lbs. Overall it won’t make much of a difference unless you plan on working out with extremely heavy loads (300+ lbs) in which case you’ll need to look for something with thicker chains and more pouches.

Pouch Sizes

The most common weight storage types consist of 2-inch wide belt loops, 1 or 1.5 inch o-rings, and 3/4-inch carabiners (with swivels). They all work the same way because they’re designed to loop around your waist like a belt and can attach to chains when necessary so you don’t have to hold them when everything is set up properly. Just keep in mind that wider ones will be harder to reach into when wearing gloves (which most people wear in the gym) so it’s usually best to stick with standard sizes (medium is ideal since they’re easy to fit into).


When trying to decide on a dip belt, you’ll notice that some models allow you to add additional weight or other items like chalk by clipping them onto the chains or carabiners. This sounds convenient at first, but keep in mind that these types of attachments can limit your range of movement by getting in the way when you move your body around during exercises.

The Benefits Of Using A Dip Belt

Using a belt to hold weights on your waist during dips is an excellent way to increase the resistance you are able to use. This allows for more muscle growth and better gains in strength. The following are some of the benefits associated with the use of a dip belt

Increased Resistance For Better Gains In Strength And Muscle Growth: A dip belt will allow you to add more weight, thus increasing the resistance during your dips. This allows for a greater overload on your muscles and better gains in strength and size. In turn, this can lead to even greater results when used in combination with other exercises such as bench presses or squats.

Can Be Used For All Exercises: The dip belt is beneficial for use in all types of bodybuilding routines involving weights and pushups.

Handles Designed To Keep Weights Secure: Handles are designed to keep the weights securely in place while exercising, so there is no need to worry about them falling off or causing any safety hazards when used properly.

Easy To Use With Most Standard Weight Sets: A standard 50-55cm heavy duty weightlifting belt can be used to hold up to 25kg of weight on your waist.

How To Maintain A Dip Belt?

  1. If you want to use a dip belt for an extended period, such as in your workouts, make sure to clean it regularly. This will prevent sweat and dirt from building up and causing the materials to wear out prematurely.
  2. Keep belts in a cool area where they can dry off thoroughly after washing them with soap and cold water using a sponge or cloth. Hang belts up to dry away from direct sunlight, as they can cause the material to deteriorate and fade over time.
  3. If your belt is made of leather, you can use a commercially available leather dressing solution applied with a clean cloth every month or so to keep it conditioned and prevent it from drying out.
  4. Try to avoid excessive heat, as this can shrink metal components and warp leather materials. Excessive heat can also cause the dye to fade over time, so belts should be kept out of areas where they will be exposed to steam or high temperatures (such as above radiators).
  5. When using a dip belt for an extended period, try not to let the belt come into contact with surfaces such as concrete or stone. This will cause scratching on metal parts.
  6. A leather belt must be allowed to dry off before it is stored, as keeping a wet belt in your gym bag for an extended period of time can damage the leather and weaken the stitching over time.
  7. If a weight plate does not have a smooth surface on both sides, you should place a cloth between each side to prevent damage to your dip belt from occurring due to scratching or friction caused by rubbing against the materials during use. This is especially true of thinner plates that have indentations where they are put together at the middles. It’s also important to always ensure that weights are not dropped on any portion of your dip belt.
  8. If your dip belt is made of metal, take care not to let it come into contact with zippers or buttons on clothing that could scratch the surface and cause damage over time. This means you should remove any items such as watches, bracelets and rings when using a dip belt to ensure they do not accidentally bump into the metal components during use and become damaged.
  9. Make sure to regularly oil any leather equipment on a regular basis to prevent them from drying out and cracking over time. Leather products are sensitive to changes in temperature, so don’t expose them to harsh or direct sunlight for long periods of time if possible.
  10. Never attempt to force open any part of your weight set including pins and bolts that you cannot open, as this could result in damage to components and cause them to break or come apart unexpectedly.
  11. Keep belts clean by washing them with mild soapy water twice a month or so using a sponge or cloth. Do not use excessive amounts of soap as this can also harm the material over time, especially stronger chemicals such as those used for industrial tasks such as cleaning vehicles exterior surfaces.
  12. If your belt has a steel chain, ensure that it is kept out of contact with water or any liquids at all times to prevent corrosion from occurring over time. This includes preventing sweat from getting onto the chain during regular workouts where it might be exposed to moisture on your body due to being worn around your waist.
  13. Always make sure to put the pin through the right-most holes of your weight plates, as improper weight placement could result in damage or injury if it is not used correctly and components come apart unexpectedly.
  14. When you take a break from using weights, always return shoulder and arm rests back into their usual position on the rack to ensure that no unnecessary stress is placed on its parts due to prolonged exposure during workouts where they are left out.
  15. If possible, try to stand up straight when using equipment such as dip bars (not arched) and don’t place too much strain on any single component over time by pushing them beyond their limits – this will reduce the chance of causing damage to them by making one part work harder than it should under the weight stack s, including their components and rollers.
  16. Always make sure to use a dip belt with a wide, sturdy support area for your back especially when using heavy weights. This can help reduce the chance of sustaining an injury from incorrect posture or form during the workout where one puts strain on their back due to incorrect positioning over time.
  17. When you are not using your dip belts, ensure that they are stored in a dry place away from moisture and humidity (such as inside a cupboard or within its designated bag) out of direct sunlight — this will prevent color-fading and leather drying out which could cause cracking or splitting of materials over time.
  18. Your belt must never come into contact with any liquids or moisture at all times, even when being washed. This is extremely important if your belt has a metal chain, as it can easily rust and cause damage over time when in contact with water.
  19. Never drop weight plates on the floor, sit/stand on them or purposely jump up and down on them excessively to “test” their durability – this could result in damage to the materials they are made of. If you accidentally drop a weight plate, check for cracks before using again in order to prevent injury.
  20. Do not use your dip belts outdoors in wet weather conditions unless they are specifically designed for outdoor workouts (water resistant). Water could seep into components that are usually covered by leather pieces such as the belt’s handle (if present) and cause damage to metal components such as the chain.
  21. If you want to clean your dip belts, always follow the specific manufacturer’s instructions that they provide for optimal cleaning results. For example, some zip up leather pieces of the belt which are not meant to be submerged in water, so you would need to wipe them down with a cloth using warm water and soap/detergent if necessary – although it is essential that they remain dry at all times.
  22. Wearing any type of metallic ring on your fingers while doing exercises with weight plates could cause serious injury if it gets caught on one of their parts accidentally – even through gloves! This includes wedding bands or other types of rings.
  23. Remember to always tighten the fittings of your dip belt when you put it on so that they are secure and do not come loose while lifting weight s. You should never wear a belt which keeps loosening over time when in use, as this increases the chance for injury – especially during exercises where you’re using weights at your waist.
  24. When buying a leather belt, pay attention to the quality of materials used in their construction since there are different grades depending on how much wear-and-tear they will receive during workouts. For example, some belts are only meant to last 6 months under intense use whereas others can go years without any issues – make sure to ask before purchasing one if you want it to last longer.

How Does A Dip Belt Stay On During The Wxercise?

AThe short answer is that it ties around your waist; however, this doesn’t fully answer the question. Using a dip belt helps prevent injury by increasing leverage and also helps support weight if you do weighted dips i.e. adding another weight to make them more difficult.

To clarify, the belt doesn’t directly attach to the weight you are using. It attaches to your dipping belt which in itself is attached to a chain with hooks on each end. The hook at one end goes around one of the bars in your power rack or Smith machine and the hook at the other end goes around your dipping belt. Once you have it hooked on, you simply walk away from the power rack or Smith machine. The weight will be hanging in the air with no assistance other than that provided by gravity.

You can then do your dips without any risk of injury because the belt provides an increased amount of leverage regardless of how much additional weight you are using.

When Should You Use A Dip Belt?

You should use a dip belt anytime you do dips to add resistance. That means that while you can use it all the time, it is most helpful when working towards weighted dips (arguably the best chest exercise) if you are not yet able to complete your reps with your own body weight.

While there are other ways to increase resistance than using a dip belt, the safest way is to use one. If you are just learning about dips or want to learn more, see my guide on how to do weighted dips.

Step-By-Step: How To Tie A Dip Belt?

  1. ​​​Dip belts usually come with a set of instructions that show people how to tie them. You can also find this information online or by looking at the packaging of the belt, but it is better to be safe than sorry.
  2. First, you need to make sure your dipping belt fits properly around your waist. They tend to come in the same sizes as weight belts for squats and similar exercises, which means that you can find a size that fits you easily by looking through those since they are often made from the exact same materials.
  3. Next, loop one end of the belt partway around your waist with the O-ring on top. Position it so that it rests just above your hips.
  4. Then, thread the other end of the belt through the D-ring on the other side and pull both ends tight. The ring should now be firmly fastened around your waist.
  5. You can now attach chains with hooks to either end of the dipping belt by doing one of two things: (1) Attach a chain and then loop it back through itself or (2) Thread one end of the chain directly through each ring and connect them together that way.
  6. Once you have attached a chain to both rings, you can pull up weight plates onto each end of it. Depending how much weight you are adding to dips, you may need anywhere from 2 to 5 plates on each end of the chain.
  7. Then, gently walk away from your power rack or Smith machine until both ends are fully extended. The weight will then be hanging in the air by virtue of nothing more than gravity.
  8. You can start doing dips while wearing your dipping belt! Just make sure to maintain proper form at all times so you don’t hurt yourself and always work with an appropriate amount of resistance for your strength level.

How Much Does A Dip Belt Weigh?

As for the weight of a dip belt, you can probably figure it out by comparing it to a normal weightlifting belt. These belts tend to be much thicker and therefore weigh more because they need to provide a lot more support in order for you not to get injured while lifting heavy weights off the ground or from your waist.

There is also the added weight of the chain that needs to be considered. If you plan on using the dipping belt all the time, it likely won’t bother you very much, but if you plan on taking it off and putting it on a lot, then it will definitely feel a bit cumbersome as well as provide an increased risk of injury due to sloppiness.


That’s it! You now know how to use a dip belt. As you can see, there are many ways that you can utilize this versatile piece of equipment in your workouts. Be sure to experiment and find what works best for you. And, most importantly, have fun with it!

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