Weighted pull-ups

Muscles exercised:
Lats, biceps, trapezius, rhomboids, forearms.

Execution

1. Hang from the bar with your arms fully extended and palms facing forward (pronation) or towards you (supination).
   
2. Engage your shoulder blades before starting the pull.
   
3. Pull until your chin is above the bar, contracting your back and arms.
   
4. Slowly descend until your elbows are fully extended.
   
5. Keep your body tight and stable throughout the movement.
   

Tips:
Try to pull your elbows towards your hips rather than pulling with your arms.

The controlled descent is just as important as the ascent: slow down the negative phase to maximize muscle recruitment.

Weighted push-ups

Muscles exercised:
Pectorals, triceps, anterior deltoids.

Execution

1. Position yourself in the plank position, hands under shoulders, vest snug.
   
2. Lower slowly until your chest touches the floor.
   
3. Push hard on your palms to return to the initial position.
   
4. Keep your body in a straight line and your abdominal muscles contracted.
   
5. Inhale on descent, exhale on ascent.
   

Tips:
Keep your elbows at a 45° angle to your torso to protect your shoulders.

Use handles or parallettes to increase amplitude and improve muscle contraction.

Weighted dips

Muscles exercised:
Lower pectorals, triceps, anterior deltoids.

Execution

1. Position yourself between the bars, arms straight and shoulders low.
   
2. Slowly descend until your elbows form a 90° angle.
   
3. Push hard to return with arms straight.
   
4. Keep your torso slightly bent forward to accentuate pectoral work.
   
5. Control the descent to avoid joint tension.
   

Tips:
Don't go too low to preserve your shoulders.

If you want to target the triceps, keep your torso upright; for the pectorals, lean slightly forward.

Weighted muscle-up

Muscles exercised:
Back, triceps, pectorals, shoulders.

Execution

1. Hang with your arms extended and your core engaged.
   
2. Perform an explosive pull by bringing your chest over the bar.
   
3. Move into a fluid transition by flipping the wrists over.
   
4. Finish with a powerful push to full extension.
   
5. Slowly descend and control the negative.
   

Tips:
Work on explosive pull-ups and deep dips first, before adding weight.

Keep the bar close to the body and ensure a smooth transition to limit energy loss.

Weighted squat

Muscles exercised:
Quadriceps, hamstrings, glutes, lumbar.

Execution

1. Stand with feet shoulder-width apart, vest securely fastened.
   
2. Lower by bending your knees and pushing your hips backwards.
   
3. Keep your chest open and your back straight.
   
4. Push your heels into the floor.
   
5. Control each phase smoothly.
   

Tips:
Concentrate on depth and stability of movement.

Keep your knees in line with your toes and prevent them from turning inwards.

Weighted Bulgarian split squats

Muscles exercised:
Quadriceps, glutes, hamstrings.

Execution

1. Place your back foot on an elevated surface (bench or low bar).
   
2. Lower slowly until the back knee is close to the ground.
   
3. Push up through the front heel.
   
4. Keep your torso upright and hips aligned.
   
5. Change legs after each set.
   

Tips:
The further away the front foot is, the greater the load on the glutes.

Maintain stable balance and vertical movement, without tilting the pelvis.

Pistol Squat

Muscles exercised:
Quadriceps, glutes, hamstrings.

Execution

1. Stand on one leg, the other stretched out in front of you.
   
2. Lower slowly, keeping your heel on the ground and your chest upright.
   
3. Control the descent until the thigh is parallel to the ground.
   
4. Push in the heel to return to the initial position.
   
5. Stabilize the movement with your arms stretched out in front of you.
   

Tips:
The vest slightly lowers your center of gravity, improving stability.

Start with bodyweight pistol squats before adding weight.

Weighted plank

Muscles exercised:
Abs, glutes, lumbar, shoulders.

Execution

1. Get into plank position, elbows under shoulders, vest centred.
   
2. Align head, back and legs.
   
3. Contract the abdominals and glutes to stabilize the body.
   
4. Breathe calmly while maintaining a fixed posture.
   
5. Hold the position for 30 to 60 seconds.
   

Tips:
Try to push the floor away with your forearms and pull in the navel to activate the transversus abdominis.

Add load or time gradually, keeping a perfectly straight line.

Weighted HSPU

Muscles exercised:
Shoulders, triceps, trapezius.

Execution

1. Get into a handstand position (against a wall if necessary).
   
2. Lower slowly until your head touches the ground.
   
3. Push hard to return with arms straight.
   
4. Keep the body aligned and the abdominals contracted.
   
5. Control each repetition without momentum.
   

Tips:
The vest increases the difficulty considerably: focus on controlling the movement before loading.

Engage the shoulders upwards and keep the elbows slightly forward for greater stability.

Weighted Australian pull-ups

Muscles exercised:
Latissimus dorsi, trapezius, rhomboids.

Execution

1. Place the bar at waist height and suspend yourself with arms outstretched and body straight.
   
2. Pull the chest towards the bar, contracting the shoulder blades.
   
3. Keep the body aligned from head to heel.
   
4. Slowly descend without resting your heels on the ground.
   
5. Repeat, keeping tension constant.
   

Tips:
The more horizontal your body is, the more difficult the exercise.

The vest increases resistance: stay sheathed from start to finish to avoid oscillations.