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The Best Weighted Vest Exercises

A weighted vest is an ingenious tool to take your training to the next level. Whether it's strength, endurance, or stability – with an extra load, you challenge your body even more. In this blog, we'll show you the best weighted vest exercises to help you train more effectively.


Lunges

Perfect for leg muscles and balance
Lunges are an excellent exercise to improve your legs and balance. With a weighted vest, it becomes even more intense.

Here's how:

  • Stand upright with the weighted vest on.

  • Take a big step forward and lower your back knee towards the ground.

  • Push yourself back up and switch legs.

  • Repeat the movement 10-12 times per leg.



Squats

More power for legs and core
Squats are one of the most effective exercises for leg and glute muscles. With a weighted vest, resistance is increased, which promotes muscle growth.

Here's how:

  • Place your feet about shoulder-width apart.

  • Slowly lower your body as if sitting in a chair.

  • Make sure your knees don't go past your toes.

  • Push yourself up powerfully.

  • Repeat 10-15 times.



Pull-Ups

Ultimate challenge for the upper body
Pull-ups are already a challenge, but with a weighted vest, they become truly demanding.

Here's how:

  • Grip the pull-up bar shoulder-width apart or wider.

  • Pull yourself up in a controlled manner until your chin is above the bar.

  • Slowly lower yourself back down.

  • Do 6-10 repetitions.



Push-Ups

More pressure for chest, shoulders, and triceps
Push-ups with a weighted vest provide more intensity and muscle growth.

Here's how:

  • Assume the classic push-up position.

  • Slowly lower your body until your chest almost touches the floor.

  • Push yourself up explosively.

  • Repeat the movement 10-15 times.



Dips

Focus on triceps, chest, and shoulders
Dips with a weighted vest are perfect for challenging the upper body muscles even more.

Here's how:

  • Place your hands on two parallel bars or a bench.

  • Slowly lower your body until your arms form a 90-degree angle.

  • Push yourself up explosively.

  • Do 8-12 repetitions.



Bodyweight Rows

Back and Biceps Training
Bodyweight rows are an ingenious pulling exercise that becomes even more challenging with a weighted vest.

Here's how:

  • Grip a low bar and lean back with your body extended.

  • Pull yourself up until your chest almost touches the bar.

  • Slowly lower yourself back down.

  • Repeat 10-12 times.



Skull Crushers

Pure triceps!
This exercise is ideal for specifically training the triceps.

Here's how:

  • Lie on a bench or the floor and hold two dumbbells or a barbell.

  • Control the movement as you bring the weights towards your forehead.

  • Slowly extend your arms back up.

  • Repeat the movement 8-12 times.



Conclusion: Why a weighted vest improves your training

With a weighted vest, you'll take your training to the next level. The extra load provides more resistance, strengthens your muscles, and improves your endurance. Whether you want to build strength or make your workouts more intense – a weighted vest is an absolute game-changer!

So grab your vest and get started!

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