Weight Vest Exercises

A weight vest can be added to nearly any activity or exercise to increase intensity and improve performance. A study by Texas Tech University found that athletes who wore weight vests while performing plyometric exercises had significantly improved jumping and running abilities than traditionally strength trained athletes. Add weight vest exercises to your workout routine and experience gains in your overall muscular strength and endurance.

Pull-Up

Perform a pull-up while wearing a weight vest to make the exercise even more challenging. This exercise primarily targets the muscles in the back, shoulders and arms. Hang from a pull-up bar with a wide overhand grip and your feet off the floor. Pull your chest up toward the bar and then, with control, lower down to the starting position. Only use a weight vest if you can already do five to 10 unweighted pull-ups with proper form.

Push-Up

A weight vest will challenge the back muscles and significantly work your core stabilizer muscles during a push-up. Begin face down on the ground with your arms extended directly below your shoulders and your legs extended behind you. Pull your belly button into your spine and contract your abdominal muscles. Keeping your back straight and butt down, slowly bend your elbows to lower your chest to the floor. Immediately push your body back up by extending your arms.

Sit-Up

Adding a weight vest to a sit up will provide a challenging exercise for your hip flexors and abdominal muscles. Lie on your back with your knees bent, feet flat on the floor and your hands behind your head. Due to the extra weight on your torso, you may want to anchor your feet under a sturdy object to prevent them from moving. Pull your belly button into your spine and stabilize your abdominal muscles. Without straining your neck, raise your torso by rounding your back until you are sitting upright. With control, lower back to the floor. If you suffer from low back problems, this exercise may exaggerate the condition.

Squat

Performing a squat with a weight vest is a safer alternative to using free weights because the vest centers the extra weight around your center of gravity. This exercise will develop strength and endurance in your quadriceps and gluteal muscles. Stand with your legs shoulder-width apart and your feet pointing forward or slightly out. Place your hands on your hips or position them in front of your body for balance. Pull your belly button into your spine and stabilize your core muscles. Bend at the hips and knees to lower into a squat until your thighs reach horizontal. Push through your heels to extend your legs and return to the standing position.

Squat Jump

The squat jump is a plyometric exercise that improves muscular and cardio fitness. Adding a weight vest to the exercise will make it even more effective. Stand with your legs shoulder-width apart with your feet pointing forward or slightly out. Bend forward slightly at the waist and have your arms at your sides. Lower into a squat position and then push off the floor to explode upward, driving your arms up to jump as high as you can. Land with soft knees and immediately return to the squat position to repeat the jump. This exercise is eccentric in nature, which means it will cause severe muscle soreness if performed in excess.

Walking and Running

A weight vest can be added to your walking or running routine to improve muscular strength and endurance while stressing your cardiovascular system. Start your new program slowly by walking only 10 to 15 minutes at a time with your weight vest. Work your way up to 30 to 45 minutes. The same is true for running; begin modestly and then progressively increase your workout time.