Ankle and Wrist Weights.

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    Apr 08, 2014 8:39 PM GMT
    Happy Tuesday everyone. I was curious about your opinions on ankle and wrist weights. I used to use them a lot a few years ago. I wore ankle and wrist braclets when i would go to school. And it helped loosen up my legs for martial arts. And also helped burn some extra calories in the day.

    I saw some for a good price at ROSS and thought about getting some. Have any of you used them before? are they helpful in the long run? if you use them say every time you go jogging, or on a walk.
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    Apr 08, 2014 8:46 PM GMT
    I wanted to use them but I hear they mess with your joints
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    Apr 08, 2014 10:34 PM GMT
    I use them for specific exercises where I need extra weight.

    For example, a good one for lower back pain is to get on your hands and knees and put one leg out straight and lower and raise it. You don't have to raise it very far and can lower it till your toes are almost touching the floor. Keep the toes pointed out so that you're lowering it further. Do that until you get a nice burn in your glutes and lower back; a hundred or so times.

    I developed a very mild tenderness on the side of my right hip, in the glutes. The physical therapist has me doing a leg lift where I'm lying on my side. Left leg is bent to help stabilize me and lets me lower the right leg more. Again, you don't need to lift the leg very far.

    10 lb ankle weights are easy to find in a store. 20 lb ones I had to order from amazon. Both have hot dog sized pieces of metal in pockets you can take out to adjust the weight.
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    Apr 08, 2014 10:47 PM GMT
    You mean like these? icon_twisted.gif
    yhst-32724615501795_2070_1831808-300x225

    Actually, I used to use them (anke and wrist weights) with my old Viking dry suit, but it's easier just to not try to dive in a baggy balloon icon_confused.gif. Where they are now, I couldn't say... maybe the back of the toy closet.
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    Apr 08, 2014 11:01 PM GMT
    I really recommend adjustable ankle weights for serious core and ab training. Strap one on each leg after you've mastered the basic ab exercises and use them for reverse crunches, Roman chair leg lifts, twisting crunches etc.

    You don't strictly need them to get a nice 6 pack, but you will deepen the serrations in your abs, improve your overall definition and develop great core strength. Start with 1lb per leg and work your way up to 5 lbs per leg.
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    Apr 09, 2014 4:05 AM GMT
    Don't run with ankle weights. They will have a negative effect on your form and will make you pound on the ground harder. Bad for the joints.
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    Apr 09, 2014 6:14 AM GMT
    mindgarden saidYou mean like these? icon_twisted.gif
    yhst-32724615501795_2070_1831808-300x225

    Actually, I used to use them (anke and wrist weights) with my old Viking dry suit, but it's easier just to not try to dive in a baggy balloon icon_confused.gif. Where they are now, I couldn't say... maybe the back of the toy closet.


    As much as i love chains. Those might not be essential for gains icon_smile.gif i could be wrong though...
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    Apr 09, 2014 6:16 AM GMT
    Alexxx5 saidI really recommend adjustable ankle weights for serious core and ab training. Strap one on each leg after you've mastered the basic ab exercises and use them for reverse crunches, Roman chair leg lifts, twisting crunches etc.

    You don't strictly need them to get a nice 6 pack, but you will deepen the serrations in your abs, improve your overall definition and develop great core strength. Start with 1lb per leg and work your way up to 5 lbs per leg.


    How often would you say is good to hear wear them? few times a week? more? i used to wear them almost everyday. That was probably overkill. Never thought to use them with core exercises. I think i will try that!
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    Apr 09, 2014 6:18 AM GMT
    I'll stay away from running with them. Since y'all mentioned the bad joint aspect of it.

    Just wearing them everyday a few years did help my loosen my legs. I didn't really do much but walk with them. And they improved my high kicks by a significant amount.
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    Apr 13, 2014 9:03 PM GMT
    A small little update on this. I bought some ankle and wrist weights. I did a lot of core exercises with both on. And it was a great workout! i haven't been that sore in awhile in that area. I got them for cheap too at Ross. Wrist weight were only 3.99, and the ankle weights were 5.99. They're like 20 each at Target icon_lol.gif

    I'm loving the core workouts with both of these on. I also went walking 3 miles today uphill with both on.