Hold the Weights: How to Use Weighted Equipment in the Pool
Hold the [Ankle] Weights. No… really. Hold the weights!
Wrist and ankle weights were a popular fitness accessory in the 80s. Women were encouraged to “pop on their weights” prior to taking a walk, step class, or Jane Fonda workout. These adjustable weights made a comeback in 2020 when gym-goers were forced to exercise at home during the early throes of the pandemic, and you may have seen them make an appearance on Shark Tank, too (check out Bala Bangles and let us know what you think!). So what’s the scoop: are these weights actually effective, or just the latest fad? And are weights appropriate to use in the pool?
In this week’s blog, we’ll share our tips for how to best utilize weighted equipment in the water.
The general principles of strength training are typically well-understood. To get stronger, one must progressively overload his/her muscles by using some type of resistance - body weight, dumbbells, kettlebells, resistance bands, or even the infamous ankle weights. Continued progress can be achieved by adding weight or using heavier bands. Simple concept, right? So it should only make sense that using weights in the water would make your exercises harder…yes?
Not so fast! While the basic principles of resistance training will not change regardless of the setting, the properties of water DO make a difference, and the tools utilized in the pool will make a difference, too.
Let’s start with ankle weights. Weighted equipment counteracts buoyancy and allows your muscles to contract concentrically & eccentrically just as they do on land. But many would argue: why exercise in water if you’re basically nullifying its best property? You might as well workout on land! Beyond that, those ankle (or wrist) weights aren’t really adding all that much resistance. Don’t believe us? Try straight leg lifts with a 5# ankle weight out of the water and in the water. In the water, this exercise won’t feel nearly as challenging. Weights also affect the position of your pelvis and spine, sometimes pulling you into less-than-optimal alignment. For strong, healthy individuals, this might not be a problem. However, when combined with trunk instability caused from water turbulence, using ankle weights for exercise can actually exacerbate hip and back issues for some people.
Obviously, we do have ankle/wrist weights available at our pool, and we use them to achieve a few different results:
With deep water vertical traction, ankle weights provide a small amount of decompression at the knees, hips, and spine.
Grounding. Some individuals need weights to counteract the effects of buoyancy. An individual with low muscle tone, very poor core strength, or neurological symptoms may have difficulty keeping their feet on the floor (or below them in a vertical position, if in deep water). Ankle weights promote stability, helping the individual put weight through their affected extremity so they are less buoyant.
Traction. If you have used an inversion table or hung upside down from the monkey bars, you understand what “traction” is. In the pool, we are able to achieve similar effects using ankle weights and suspending you in deep water with some type of buoyancy under your arms, like noodles. The downward pull of the weights promotes joint decompression, potentially resulting in pain relief for folks with knee/hip/spine arthritis, sciatica, or hip labral tears.
Step over ‘em. In our 1:1 sessions, ankle weights are sometimes placed on the floor for obstacle courses. Clients must step on, over, or around them for balance and gait training.
Hold ‘em. That’s right, hold the weights (or weighted equipment, like watermelon balls, kettlebells, or medicine balls). In your hands… and outside of the water!
When performing your shallow water exercises, holding weights outside of the water can help in several ways:
Improving your dynamic balance by dual-tasking.
Simulating functional activities, like lifting dishes and placing them in an overhead cabinet.
Adding resistance (weight) to increase the strengthening effect of exercises like squats, step ups, and lateral step overs.
Improving upper body strength. Water only provides resistance when moving your arms from 0 to 90 degrees of shoulder flexion (that’s reaching straight out in front of you) and abduction (straight out to your sides). To strengthen your shoulders above 90 degrees, you need to hold or lift a weighted object outside of the water, or you need to move to a prone position (on your stomach) and use some type of drag equipment in your hands.
In deep water, one could increase the challenge of an exercise by holding a weight outside of the water. Without being able to use your arms, your legs will have to move very fast to keep your shoulders and head above water. However, we don’t typically recommend doing this except for very short cardio bursts, and we encourage you to wear a buoyancy belt (unless you’re a higher level athlete).
So, how can you increase resistance for strength training without relying on ankle or wrist weights?
Move faster. Doubling your speed in water will actually quadruple your resistance without the need for bands, fins, or weights.
Use drag equipment. Hydrorevolution fins can be worn on the wrists or ankles, allowing you to get resistance in both directions of movement. For example, a standing side leg raise with an ankle fin will allow for a concentric glut med contraction (pulling out), followed by a concentric hip adductor contraction (pulling back in). Other types of drag equipment include Hydrorevolution bells, fan paddles, gloves, and hand paddles. (*And again, if you move faster, you’ll get even more resistance!)
Looking for an eccentric contraction? Try rubberized or buoyant equipment! For example, the same standing side leg raise with a buoyant cuff around the ankle or a noodle under the foot will recruit the hip adductors – eccentrically (controlling the leg lift to the side) and concentrically (pulling the leg back down). Rubberized tubing is another good option. It works just as it does on land, allowing for both concentric and eccentric muscle contractions. Most tubing comes in different strengths (tube diameters), so exercises can be easily progressed. NZ CORDZ makes durable equipment that works well in the water. Hydrorider “RiderBands” are another popular option.
So - yes, HOLD the weights if your goal is strengthening in the pool. Either skip ‘em (and use some other type of resistance equipment) or actually hold your weighted equipment outside the water, just as you would on land. Using weights in the water is best for grounding buoyant limbs, deep water traction, and gait training/obstacle courses! If you’re looking for more ideas for resistance training, check out our other blog post: 4 Ways to Build Strength in the Pool.
Content provided on this website is for informational and educational purposes only; it does not constitute providing medical advice or professional services. Always seek the advice of your physician regarding your health conditions and prior to initiating an exercise program.
