Wrist and Ankle Weights




About: I'm an Emu. As a young chick my parents use to feed me watermelon and I loved it so much everyone nick named me, you guessed it, watermelon. Now that I have moved away from home I rarely get to eat any water...

Every time I start weight training I get distracted. Okay, I admit it, I'm lazy. I can see the benefits of weight training in other people but lean muscles are just something that is not a priority for me. The only reason I want to increase my muscle mass, especially in my arms, is that I sit and work at the computer all day.

A friend encouraged me to get started by lending me an old pair of wrist weights with half the black sand missing. After about a week I saw how they might help but I needed a better pair where the sand would not leak out. I tried to repair them but finally gave up and started from scratch.

Here then is an easy way to make your own wrist and ankle weights. After you have the materials it only takes a few minutes to put them together.

They are super comfortable too, unlike the fabric, sand filled weights. They are so comfortable in fact, I can wear them when I go to sleep and even when I take a shower.

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Step 1: Materials and Tools

The materials are straight forward.

First you'll need an old bicycle tube.

Second you'll need two 1 lb packages of 2oz sinker weights.

Third you'll need a package of heavy duty snaps.

Forth, some synthetic (nylon) diamond braid twine

So are the tools

First , a pair of shears.

Second, a small tack hammer.

Step 2: Cut the Tube

Cut the tube long enough to wrap around your ankle or wrist one and one half times.

Step 3: Tie the Weights Together

I used a regular knot with three turns instead of two so it would span the distance between the holes.

Step 4: Insert Weights and Add Snaps

Slide the weights inside the tube and add the snaps according to the directions on the package so the snaps line up around your wrist or ankle but the tubing is not tight. Be sure the male and the female halves of the snap are facing in the opposite direction from each other when the tube is laid out straight with the button back of the female snap on the outside curve and short end of the tube. Also be sure that the inside of the curve of the tube is what touches your wrist, otherwise the weights may be bound in lumps that are uncomfortable.

Step 5: Super Comfortable

Make one for the other wrist and you are done, unless you want to go for more weight to induce fatigue, in which case make as many as you need.



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    15 Discussions


    3 years ago

    Try railroad spikes of course either bought or found laying around
    They're very heavy in mass quantities.
    Just make sure they're covered good or you may get stopped by an officer.


    10 years ago on Introduction

    Any idea what kind of weights should be used if you want to make a 20lb ankle weight without making 20 individual pieces? I'm not sure those little sinker weights would do the trick unless I filled up the tube and wrapped it around several times (which may be what I have to do anyway :) ).

    4 replies

    Reply 10 years ago on Introduction

    Be careful with really heavy ankle weights. You can start by irritating, and if continued, later tearing your ligaments and tendons in your knee. Same with elbows. You can check around, but I think 20lbs is way too much.

    ...not to mention RSI and the little known fact that running/jogging with wrist/ankle weights actually trains you to run SLOWER! (similar to running on sand)

    I've been running around with 20lb ankle weights for several years. At this point I don't notice them when they're on, but I notice them when they aren't there. I started wearing them for the reason you pointed out, to make you run slower, because I worked at a retail store mostly frequented by people more than 2 feet shorter than me, and would otherwise leave them behind when I showed them where things were.


    8 years ago on Step 5

    for a more finished look, fold the cut ends inward & install the snaps so that it locks everything in place. :)


    8 years ago on Introduction


    I have a set of ankle weights(5 pounds total) that I do not use & do not see me EVER using....

    If you want them, send me a PM with your name & address and I'll send them to you FOC(free of charge).

    Donations will be gladly accepted tho not required.


    10 years ago on Introduction

    I've got a set of these. I do push ups with them. When I'm off the ground, I push my body off of the ground, clap once or twice, and try to land my hands where I started. Then I go down, and repeat. Does wonders for your handspeed. Now, every time anyone plays "red hands" with me, I always win!!!


    Reply 10 years ago on Introduction

    Snaps might not be as good as some configuration of Velcro after all. I have to insert a flat blade and twist to remove mine since I did not use any kind of reinforcement to keep the rubber from stretching. Still they get the job done and the more I wear them the more I can feel the stress and the need to take a break so as not to end up beyond fatigue.