As a former soccer player and now a personal fitness trainer, ankle weights are very close to my heart! I’ve always been a huge fan of using ankle weights whether training for soccer or training my clients. Now days, adjustable ankle weights are the new hot product available and all I need is one pair which can be used with any one of my individual clients.
Adjustable ankle weights are used for many activities. You don’t need to use much weight to see results when using adjustable ankle weights. Since it’s further from the core and focused on the ankles, shin and Achilles tendon, a minimal amount of weight is needed in order to increase the forces. When you’re using your upper body, you have your core and entire power from your legs behind you helping you move heavier weights.
The calf muscles are the most beneficial muscle group when training with adjustable ankle weights. This can increase quickness, vertical and overall speed. I’ve noticed a great difference in my spring when I’ve trained with ankle weights in the past. When I played soccer at the NCAA level, it was very common to train with ankle weights.
There are other possible effects of training with adjustable ankle weights. I often use them while doing pull-ups or dips in order to add some extra weight to my body. If you can also include leg raises while wearing your adjustable ankle weights, that’s going to improve the legs and the core. I’ve also used ankle weights during karate training for slow kicking katas, which will help improve the power of your kicks. People often use them during stretching and yoga as well.
There are many mixed opinions about some of the disadvantages of adjustable ankle weights. Many have said that they may put too much strain on the joints, specifically in your knees and ankles. Some will say not to run with them on for these reasons, but there are many different opinions regarding this concern.
Adjustable ankle weights are very simple to use. Unlike adjustable dumbbells where you must use a pin to change the weight, with adjustable ankle weights you can just remove the weight plates from the flaps. It’s rare to see adjustable ankle weights that weigh more than 20 lbs but they do make them up to 40lbs. They can usually be adjusted in ½ lb increments. For a quality set of adjustable ankle weights, expect to pay between $45 and $60 although they can be priced higher or lower.
Now that you know what some of the pros and cons of ankle weights are, let me tell you about my favorite adjustable ankle weight on the market. They’re made by All Pro and it’s their 20 lb adjustable ankle weight. They’re great for any sort of rehabilitation exercises as well as any of the exercises mentioned above. It comes with 20 removable 1 lb metal plates so you can adjust accordingly. In my opinion, this is one of the best options available and can be purchased for $60.00.
I always recommend shopping around and it’s best if you can head into a sports store to try them on. They’re no fun if they’re not comfortable so make sure you’re getting something that works for you!