give you a hint with this
review...the X-Vest is
an excellent piece of
in this review, keeping
in mind it is a very useful
piece equipment, I'm going
to go through the benefits
and the potential drawbacks
of X-Vest training.
Off, What is the X-Vest?
you asked! Basically, the X-Vest
is a weighted vest, specially
designed to fit snugly and comfortably
on your body so you can perform
a variety of activities with
it...bodyweight training, cardio,
plyometrics...you name it.
made from tough material with
soft cloth on the inside as
well as good padding to keep
it comfortable. It has wide
elastic velcro straps that go
around your waist to cinch the
bottom of the vest to your body.
shoulders have adjustable nylon
webbing straps with plastic
buckles so you can adjust how
the vest rests on your shoulders.
weights in the vest are in the
form of small 1 lb steel sticks
that slide into the pouches
in the vest - the number of
pouches depends on the capacity
of the weight vest you get -
all the way up to 84 lbs!
got a nice design...comfortable,
usuable, practical...don't try
and wear one through airport
that's the what...
Are The Benefits of the X-Vest?
is where the FUN begins...at
it's simplest, the X-Vest is
a way to to increase your bodyweight.
The benefits of increasing your
Increased caloric expenditure
during ANY activity you do...anything
from walking to weight training.
This happens not only DURING the
training sessions but AFTER the
training sessions due to increased
metabolic rate from carrying the
on your muscles during training,
be it bodyweight training or even
conventional weight training.
The X-Vest is a great way to increase
the resistance used with bodyweight
exercises like push-ups, chin-ups,
lunges, etc. You can also wear
the vest when doing standard weight
Improvements in bone density with
regular use. You carry more
weight, you get stronger bones...simple
Increased core strength from
carrying the extra load on your
upper body while performing exercises.
Improvements in speed and explosiveness
in athletes by increasing the
bodyweight load on athletic performance
drills, e.g. shuttle runs with
a weight vest on. When the vest
is removed, your body will be
used to training with the extra
weight and you will feel light
and fast. It's also very effective
for vertical jump training.
You can use it to load yourself
for exercises that put torque
on your body because the resistance
is out in front of you. For example,
pushdowns for triceps and barbell
curls for biceps. When you increase
your bodyweight with the vest,
the resistance out in front of
you becomes less in comparison
to your bodyweight. That means
less torque on your lower back
and it also means you'll be instantly
STRONGER in those exercises.
It'll make you bulletproof...seriously,
wearing 84 lbs of steel on your
chest will at least make FEEL
bulletproof, even you're not ACTUALLY
bulletproof. I'm not volunteering
to test that potential benefit.
Are The Downsides of the X-Vest?
good as the X-Vest is, it does
have a few drawbacks that I need
to mention. But to be honest,
taken in perspective as to the
benefits of the vest, they're
pretty minimal. Nothing that should
stop you from using one of these.
When doing exercises with your
body in a horizontal position,
the vest waist straps can slip
off the lower weight pouch will
flap freely. This is only an issue
with the heavier vests (84 lbs)
that have a weight pouch over
the lower abs. With the lighter
vests, the weight is higher up
on the chest and you won't have
If you're training in a hot environment,
it will increase your body temperature
faster than training without it.
It is an insulated vest and it
keeps your core heat in. Something
to be aware of, for sure.
Can be challenging to get in and
out of, especially when using
you're fatigued from training
and you don't have somebody around
to help. I've been using the X-Vests
a lot and have come up with an
easy way to get around this -
you'll see a video of that method
below, using an 84 lb vest).
Can be a pain in the butt to change
weights, especially if you want
to go from 84 lbs down to something
like 20 lbs. That would involve
removing 64 weight sticks.
The potential to try and use a
heavier vest than you probably
should...if you like to challenge
yourself, believe me, the temptation
will there to try use a LOT of
weight on the vest. This is fine
for bodyweight exercises...you'll
learn fast enough how much you
can and can't use with those.
But when doing athletic movement
like plyometric training, start
light and progress slowly. Don't
do rebounding box jumps from 3
feet up with an 84 lb vest on
unless you like the taste of your
are the main drawbacks that we've
identified. Like I said, nothing
that should really stop you from
using one of these vests. They're
VERY effective for what they're
designed to do.
Can You Do With An X-Vest?
sky's the limit! You can do pretty
much ANY activity with the X-Vest
that you can do WITHOUT the X-Vest.
What the X-Vest does is just make
your body a bit heavier while
doing it. The only thing I REALLY
would not recommend would be swimming,
for obvious reasons.
naturally, you do need to be aware
of your limitations when adding
weight to specific types of training
(like the plyometrics that I mentioned
can walk, jog (be sure to start
with light weight if you're going
to jog with the vest on), do interval
training, wear it while cycling,
doing athletic drills, etc. Pretty
much any type of bodyweight exercises
are fair game as well as many
free weight exercises (in fact,
you add some interesting twists
on exercises like barbell squats
and deadlifts when you add in
the torso loading of the vest).
of the interesting features of
the vest is that it also comes
with several hooks that you can
clip things onto, e.g. cables,
parachutes, that kind of thing.
It gives you even more options
for training with the vest.
I've put together some videos
of exercises I've done while wearing
the X-vest (the 84 lb version).