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Height

How much weights to sit with

4 foot 11 to 5 foot 4 (1.50 m to 1.63 m)

strap 15 lb to 30 lb (6.8 kg to 13.6 kg) each leg

5 foot 5 to 5 foot 9 (1.65 m to 1.75 m)

strap 25 lb to 40 lb (11.3 kg to 18 kg) each leg

5 foot 10 to 6 foot 4 (1.78 m to 1.93 m)

strap 30 lb to 50 lb (13.6 kg to 22.7 kg) each leg

Please note that the following information have not been updated since 2004. So disregard any discrepancies.

      Some shinbone experimenters are sitting with ankle weights 30 lb on each leg (total is 60 lb on both legs).

      We always rest our knees on the bed or the platform and only let the shin bone dangle.  If you lean forward while sitting, you are exerting enormous weights on your knee and this is not safe.  Thus, by lying down, you can rest your knees on the bed.

      Ryan is using back-support strap, foam, and cotton cushion to protect his shin bone from any red marks or blisters.  He put 2 layers of protective layers on his legs.. for example, he put cotton cushion around his ankles first.. then, he straps the ankle weights on, then he wraps another layer of foam or cotton cushion to protect his shin bone.

      Juan is using lots of foam to protect his shin bone.

Note:  Start with less weights.. 1 or 2 weeks later when you’re getting used to it, then slowly begin to increase more ankle weights.

How to warm up before sitting with ankle weights:

·        Spend 15 minutes doing some quick warm-up exercise by clicking here… then do kicking or biking for 15 to 30 minutes and then immediately sit with ankle weights

What you need:

• 1 pair of sweatpants
• 1 pair high boots (optional)
• 1 pair of knee-support strap (optional)
• 4 iron plates
• 4 nylon ropes
• bed (or high platform to sit)
• foam (to protect shin bone)
• 1 pair of ankle weights or back-support strap (to dangle with iron plates)
• Click here for pictures of all equipments

Quick tips to sit with ankle weights:

• Sitting with heavy ankle weights & iron plates is not comfortable; however, it’s so easy, comfy, and relaxed when you use foam.  Foam is a MUST HAVE as it prevents you from any red marks, blisters, etc.  Go & buy foam right now!
• Do NOT wear socks while sitting with weights because the pulling force of the heavy weights will cause tension against the nylon ropes; the nylon ropes will then cause tension against foam and socks; and the socks that you wear will then cause friction against your legs.  In short, to prevent any red marks or blisters, wear sweatpants or don’t wear anything at all and ONLY strap foam on your legs.  Do NOT use back-support strap or any protective pads on your legs – why? because foam is the best and it’s the only solution to sit with heavy weights safely without any unwanted pain or red marks.  Use 3 to 4 layers of foam on your legs.  If you still feel irritated from the heavy weights, use more layers of foam.

• It’s a slight boost for bone growth if you kick with ankle weights for 15 to 30 minutes before sitting with ankle weights.  Weak electrical currents are stimulated from the vigorous kicking exercise, which in turn, trigger osteoblasts leading to new bone formation.  Also, it’s easy to remodel a tired bone than a stiff bone.  Thus, after you finish your kicking exercise, immediately sit with heavy ankle weights.  Anyone who does not like the kicking exercise, then stretch your legs for 15 minutes before sitting with ankle weights; and you will be fine.

Equipments

How to prepare

Step 1:  Set up some plastic containers under the foot of your bed to increase the height while sitting with ankle weights.  In picture above, note that I have 4 tennis balls wrapped around the foot of the bed so to prevent the bed from moving. Also, there are 4 iron weights anchor the 4 corners of my bed so that the bed will not shake.

Click here for close-up zoom.

Step 2:  Prepare all the equipments on your bed or on a high platform… In the picture above, there are knee-support straps, ankle weights, 4 nylon ropes, 4 iron plates, and foam (I’m sound asleep after a tired day).

Step 3:  Use lots of foam on your legs so to protect any pain or friction of the ankle weights.  If the foam is too thick, use the scissor to cut in half and wrap 2 layers on your shin bone.. one layer on your ankle, and another layer on your sweatpants.

Step 4:  I’m cutting foam in half and in sideway so to easily strap on my legs.  Foam is everywhere. It’s best to buy them at Wal-mart. It costs about $1.89 for 1 layer; or $3.97 for 2 layers.  You should buy 6 layers (3 layers for each leg). Or, you can buy foam at any retail store, or find foam under the seat of your car.

Steps

How to sit with weights

Step 1a:  I cut foam into 2 parts.  Also note that I put the ankle weights strap under my leg so to prepare to strap with foam & iron plates.

Step 1b:  Next, I wrap 2 layers of foam on my leg.

Step 2a:  Here, I’m using another method with 2 layers of foam.

Step 2b:  Next, I fold 2 layers in half & prepare to wrap them around the leg.

Step 3:  Here I am about to strap foam on my leg.

Step 4:  With 2 layers already, it is not enough to protect my leg from red marks or blisters; therefore, I use a third layer of foam. Keep in mind that it is NORMAL to feel a little uncomfortable sitting with ankle weights at first as you’re getting used to it; however, if you feel any slight pain, then it is wise use 3 to 5 layers of foam on your leg.  Give it about 4 days.. and I’m sure you’ll get used to sitting with weights.

Step 5a:  After wrapping 3 layers of foam, I then put a nylon rope on foam and prepare to strap the ankle weight together.

Step 5b:  Here’s at another angle.

Step 6:  Then, I strap the ankle weight over the nylon rope.  Note that the ankle weight I’m using is 6 lb each leg. You may empty out the ankle weight and only use it for the purpose as a strap so to dangle with iron plates.

Step 7:  Next, I put 2 iron plates next to my leg and prepare to attach them with the nylon rope.

Step 8:  Here I’m tying the nylon rope to the two 10 lb iron plates.

Step 9:  One by one, you may attach more iron plates if you desire.. but remember to use with less weights when you first start.. and about 4 days later, begin to increase the weights.

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