Substitute for ankle weights

CrazyBoy · Post by **CrazyBoy** » Mar 08, 2006 16:55

Hello everybody! I want to restart training my adductors, and don't have the necessary equipment for doing so. Can anyone give me some pointers what to use instead of ankle weights. I train at home at the moment. Thank you!

maxattack · Post by **maxattack** » Mar 09, 2006 18:37

just go to your local hardware store and buy a pulley, and some rope that will fit in to its wheel. mount the pulley on anything really, a over head beam, tree limb ect, thread the rope through, attach wieghts to one end, make a loop with the other end. Easy as that and you can do adductor pull downs at home. just make sure the pulley and rope can handle the weight.

DanBor · Post by **DanBor** » Mar 10, 2006 04:28

That's a good idea, I 'll try that too.

CrazyBoy · Post by **CrazyBoy** » Mar 10, 2006 14:41

Ok! That's for adductor pull-downs. But for adductor flies? I do not have access to ankle weights. What now?

dragon · Post by **dragon** » Mar 11, 2006 05:52

If you can't get ankle weights/iron boots i'd do the adductor pulldowns for strength and the adductor flies for max reps.

Or you could try wearing heavy army/hiking boots.Whether this will make a difference will depend on your expierence with this exercise already.

Dragon.

CrazyBoy · Post by **CrazyBoy** » Mar 11, 2006 06:47

Thanks Dragon. I had this idea in mind (it's stupid, but...):
instead of ankle weights, I would use plastic bottles. How? i would tape them on my ankles. It's this a good idea?

dragon · Post by **dragon** » Mar 11, 2006 09:26

If they supply you with enough weight and you can securely attach them then that's all that matters.It's just applying resistance.

If they aren't securely attatched and one falls off during the movement that could wrench your hip though.

Dragon.

CrazyBoy · Post by **CrazyBoy** » Mar 11, 2006 09:54

Dragon, I shall ducktape them very surely. I guess it will provide enough resistance, don't you think? Starting from the 500ml bottle to the 5 kl bottle.

dragon · Post by **dragon** » Mar 11, 2006 09:59

Best thing to do is weigh them after you've filled them so you know just how much you're lifting.Also,filling them with different substances will weigh different(water,sand,cement,etc).

Dragon.

DanBor · Post by **DanBor** » Mar 11, 2006 10:14

I was thinking about constructing that pulley. How much weight should I use in adductor pulldowns? In adductor flies I was using 10 -11 kg.
Thanks.

CrazyBoy · Post by **CrazyBoy** » Mar 11, 2006 18:33

10-11 kg? On one foot? First use a weight that you can do without any problems. If it is too easy then add. But you'll see that the long sets will do the trick no matter of the weight. Of course a greater weight is a sign of strength, but that in time. Do not rush yourself!

DanBor · Post by **DanBor** » Mar 11, 2006 20:28

No, I was using 5-6kg on one foot, in total 10-11 kg. Thanks.