There are two types of resistance weight belts in strength training. One type is a partial belt with a chain and connecting hook. The chain and hook attach to weight plates for added resistance for exercises that are typically body weight only. The other type is a belt with resistance built in, and designed for exercises that require more motion. The built-in weight belt typically provides lower resistance than the chain belt.
Weighted Pull-Ups
This exercise will predominantly work your back and biceps. The rhomboids, middle and lower traps will be worked to a lesser extent. Attach the weight belt around your waist so that the weight hangs between your legs. Grip the pull-up bar with an overhand grip with your arms a little bit farther than shoulders-width apart. Allow your body to be fully extended with your arms, back and legs in a straight line. Pull up, contracting your back and biceps. You elbows should move down and back until the elbows are beside the body. Continue pulling until your chin is in line with the pull-up bar. Slowly lower your body until your arms are back in full extension. Repeat until you have completed your target rep number.
Weighted Dips
This exercise will predominantly work your triceps, and the pectoralis muscles will play a secondary roll. Attach the weight belt around your waist with your desired resistance. Step up to the dip machine and place one hand on each of the parallel bars. Your fingers will be on the outside of the bars and your thumbs wrapping around the inside part of the bars. Your arms should be in full extension and your feet should be crossed with a 90-degree angle at the knee joint. Lean forward slightly and bend at the elbow until your upper arm is parallel to the floor. Push up by extending the arms and contracting your triceps. Continue lowering and raising yourself until you have completed your desired number of reps.
Weighted Jumps
This exercise will work your legs and challenge your ability to jump -- training your body to jump higher by adapting to heavier loads. Place the built-in weight belt around your waist and attach to where it fits snug. Stand straight with your arms straight up in the air and feet shoulders-width apart. Perform a fast squat by bending at the knees, hips and ankles until you have moved just a few inches. Simultaneously and vigorously, bring the arms down by bending at the elbow and moving the shoulder down until your hands are in line with your hips. Explode up, pushing down with your quads, glutes and calves and swinging upward with your arms. Reach full extension of the hips, knees and ankles, and propel yourself off the ground as high as you can. Land by allowing your hips, knees and ankles to flex to absorb some of the shock from the landing. You should land as quietly as possible. Reset to your initial position and repeat.
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