Every man seeking strength was at least once in situation when bodyweight Dips and Pull-Ups become too easy to have any impact on his strength levels. As I wrote in this article, there are several ways out of this depressing situation:
- Add weighted vest
- Add backpack with some weights in it
- Move to harder exercise
- Add weight belt
First one is quite expensive while the most convenient.
Second one is great, simple and cheap while has certain limitations. Backpack can take only limited amount of weight and probably not more than 25 kg. It should be used primary for more convenient progressing to harder bodyweight exercises. Also it doesn’t stay tight with the body as weighted vest so it can be used only for limited amount of exercises.
Third one is essential but has its own flaws. Sometimes you can’t move to harder exercise due to lack of strength or simply you may not want to move. For example, you enjoy doing Pull-Ups but they became too easy. So you, for some reason, don’t want to move to One-Arm Chin-Up work but still want to progress further. In this case your only choice is to add weight.
Fourth one is also great and simple but requires apparatus (and I assume that you have some plates or kettlebells). I mean weight belt. Of course, you can buy commercial one but good weight belts that can hold decent amounts of weight will cost you some money. I came up with weight belt that is probably the simplest and will cost you almost nothing (well, mine cost me actually nothing, read about it below). And, by the way, it will be able to hold up to 100 kg.
How Was the Simplest Weight Belt Born?
It all started when I was working in one commercial gym here in Ukraine. There were no weight belts there. During one of my training sessions there I was really pumped up to do some Weighted Dips. So I went to the trainers’ room and started looking for something that would do the job. And accidentally I found this rope you can see on the picture above.
The first two phases of the knotting came essentially to me. But I felt that it lacked durability against resistance. The third phase was suggested by my client. So that’s how the final version was born.
Here is me doing Weighted Dips using the Simplest Weight Belt in that commercial gym:
So when I quit that shitty job I just took this thing with me. Anyway, let’s get to the fun part.
How to Use the Simplest Weight Belt
Firstly, what the F is this rope? I really don’t know. Here are two close up photos:
So it is tape-like rope something. As you can see I’m big specialist in ropes. If you have any rope question don’t hesitate to ask.
Secondly, two sides of this rope should be tied together in a simple knot. Just like this:
Also regarding length my rope seems to be perfect and it is around 6 meters long.
Thirdly, the most important part of the whole thing is the knotting. It consists of 3 phases. Here they are:
Step 1. Fold the rope in half.
Put the fold side through the weights (I’ll use sandbag for example).
Step 2. Put the knot through the fold side.
Then put the knot in the other end of the rope.
Then just pull the knot a little bit and all is set.
Here is the Simplest Weight Belt in action:
Enjoy the AC/DC.
Another Notable Low-Tech Weight Belt Variations
While my variation is the simplest there are others. I’d like to highlight two of my favorites.
First one is chain weight belt. As straightforward as it sounds. You take the chain, carbine, some weights and kick ass. There are two things I’d like to warn you about:
- You’ll need to put some soft cloth between your body and the chain. When weights get serious you’ll just need this. Otherwise your lower back and obliques will be black, aching and bleeding. Well, if this is not a problem for you then don’t bother but I’m married and this can raise questions, if you know what I mean.
- Chain have some weight in it and you need to take that into account
The second one is Towel + Rope Weight Belt. Another ultimate name. This is simple. You take a towel. Tie a rope to one side. Thread the rope through the weight and tie it on the other side of the towel. Here is the photo:
As you understand, this variant is not that durable as the Simplest Weight Belt. And also it takes much more time to get it ready for the set.
What’s now? Now I’d like you to take this knowledge and use it. That’s it. No long Limp Bizkit style outros. Thanks for reading.
Do you have a friend that considers himself good at Pull-Ups and Dips? Share this article with him. Give him a new goal and purpose in life.
Do you have any thoughts? Do I make you miserable that you spend that much money on commercial weight belt? Let’s chat in comments
Alex “The Proud Inventor of the Simplest Weight Belt” Zinchenko
Are you tired of lack of results? Strength training seems like rocket science to you? Do you want to get strong, build muscle, lose fat and get awesome finally? Let the professional do all the dirty work for you.