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Start with the essentials for training at home.
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When bodyweight pull-ups and dips get too easy, weighted calisthenics takes over: you add load to keep getting stronger.
Weight Plates
Steel Plates for Weighted Vest, Set of 6
6 steel platesSteelTensiko weighted vest, 20 and 50 kg
89,90 €
Dip Belts
Neoprene Dip Belt with Chain
NeopreneMetalBlack
29,90 €
Weighted Vests
Weighted Vest with Plate Pockets, 20 or 50 kg
High-density 1680D Oxford fabricBlack16 (20 kg vest) or 12 (50 kg vest)
From 95,90 €
Add weight once you can do several clean sets of bodyweight pull-ups and dips without cutting your range of motion. Added weight is there to build strength, not to replace technique. If your form breaks down under load, go back to bodyweight.
A dip belt lets you hang plates or a kettlebell between your legs. The load stays below your centre of gravity and doesn't get in the way of the movement. It's the simplest way to load pull-ups and dips.
Increase the load in small steps. Keep the same number of clean reps before moving to the next step. Log your loads from one session to the next: it's the safest way to see your progress without rushing it.
A dip belt is used on a pull-up bar and dip bars. Check your equipment is securely fixed and stable before adding weight. A wall-mounted bar must be on a load-bearing wall, and a free-standing pull-up bar on a flat floor.
When you can do several clean sets of bodyweight pull-ups with full range of motion. Many people wait until they can do more than about ten reps. Start with a light load and keep exactly the same technique as at bodyweight.
Not much: a few kilos are enough for your first sessions. The aim is to keep clean form on every rep. Then increase in small steps, once you complete your sets without compensating. Slow progress is still progress.
They complement each other. Added weight builds strength on basic movements such as pull-ups and dips. Bodyweight work develops skills and control. One session can combine weighted sets with harder unweighted variations.
Weight plates or a kettlebell, threaded onto the chain. Attach the load before you get on the bar, then check the carabiner is closed. The load should hang between your legs without touching the floor at the bottom of the movement.
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