Hitting the heavy bag with a weighted vest on? Any added benefit?

[PunchMeIDareYou]

I've got a 25 lbs. weighted vest that I've been wearing while hitting my heavy bag. Do you guys know if this is common practice amongst fighters in the boxing community? If so, is there any added value in doing this? Thanks.

[OctoberRed]

It will certainly add strength to your legs for sure.

[Redd Foxx]

Seems pointless as it's just going to hurt your form. I'd save it for doing pull ups, push ups, squats, etc.

[HeadBodyBodyBody]

I've seen boxers training with a weight vest when sparring, but mostly it's for calisthenics. I don't believe wearing a vest while hitting the bag will do you much good tbh. Might be good for your legs if you're pushing in and out a lot maybe. But if you have to ask, 'What good is this doing?' then you have taken the wrong approach, I suspect. A weight vest is a tool; to hit the bag with one on should not be an end in itself - this isn't crossfit.

The trick with a vest, just generally, is to keep the speed up, that way you will get real explosive benefits when you take the vest off. For example, hill sprints with a vest will give a noticeable 'kick' to your acceleration. Or aiming for explosive pullups with a vest on, this can help you break a muscle-up. So, maybe that will help you decide better how/when to use a weight vest. FWIW, I regularly use a 5kg vest for skipping, a 10-min session at fast pace is good for the legs I find. You must be careful: (1) incremental increases in resistance/time only; and (2) watch your form!

[GelfSara]

I've got a 25 lbs. weighted vest that I've been wearing while hitting my heavy bag. Do you guys know if this is common practice amongst fighters in the boxing community? If so, is there any added value in doing this? Thanks.

I would suggest not doing the above. The extra weight will increase your risk of injury and will mess up your motor patterns for boxing.

Generally speaking, you want to make the boxing-specific training as specific as possible, and the general "strength and conditioning" training as general as possible--and you always need to know which you are doing.

A weighted vest can be used to make bodyweight-based strength training exercises more difficult; among them: push-ups, dips, pull-ups, chin-ups, squats, single-leg squats, standing calf raises, hyperextensions, etc.

As with all strength training exercises, perform the reps in a slow and controlled fashion to maximize benefit while minimizing wear and tear and risk of injury.

[HeadBodyBodyBody]

I would suggest not doing the above. The extra weight will increase your risk of injury and will mess up your motor patterns for boxing.

Generally speaking, you want to make the boxing-specific training as specific as possible, and the general "strength and conditioning" training as general as possible--and you always need to know which you are doing.

A weighted vest can be used to make bodyweight-based strength training exercises more difficult; among them: push-ups, dips, pull-ups, chin-ups, squats, single-leg squats, standing calf raises, hyperextensions, etc.

As with all strength training exercises, perform the reps in a slow and controlled fashion to maximize benefit while minimizing wear and tear and risk of injury.

I disagree. Slow reps, maybe to start with, to make sure your form is on point, yeah I can see that. But the point is not to build muscle per se, but to build functional muscle. Speed kills! There is no point using a weight vest if you are just going to do slow, controlled reps. That is akin to bodybuilding, useless for boxing.

[GGG Gloveking]

I imagine the weight vest would be more of a detriment than a benefit. I believe it would throw your balance and weight distribution off

[GelfSara]

I disagree. Slow reps, maybe to start with, to make sure your form is on point, yeah I can see that. But the point is not to build muscle per se, but to build functional muscle. Speed kills! There is no point using a weight vest if you are just going to do slow, controlled reps. That is akin to bodybuilding, useless for boxing.

The above is a common misconception. While one should practice the skills of one's sport as specifically as possible--for example, punching (in training) as quickly as one wishes to in a fight, sparring at the same time as the actual fight will take place, using a mouthpiece and cup when hitting the heavy bag/pads, etc., one should not attempt to mimic the speed at which one will move in the ring during the performance of strength training as doing so will both reduce the effectiveness of the strength training and increase the risk of injury.
Two (of several) excellent posts on this subject by Drew Baye:

[abracada]

I've got a 25 lbs. weighted vest that I've been wearing while hitting my heavy bag. Do you guys know if this is common practice amongst fighters in the boxing community? If so, is there any added value in doing this? Thanks.

It isn’t common.

Has no benefit.

Stop doing it.

[HeadBodyBodyBody]

I've got a 25 lbs. weighted vest that I've been wearing while hitting my heavy bag. Do you guys know if this is common practice amongst fighters in the boxing community? If so, is there any added value in doing this? Thanks.

Yeah just in case I wasn't clear, not common, and as everyone is also saying, no point in doing this really.