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March 03, 2019 3 min read

Burpees not bringing on the pain anymore? It happens, especially if you've been smashing out this signature plyometric move for awhile now. Plyometrics use powerful, explosive movements to build more lean muscle, increase performance and enhance caloric burn, so the good news is that if they’ve become too easy, you're likely in amazing shape! The bad news is afitness plateauis likely imminent. Plateaus happen when your body (and often, also your mind) gets used to your workouts. It's no longer challenged, and as a result, the gains stop coming. We get it: this can be discouraging AF, especially 'cause you've worked your ass off to get where you are.

What to do?

One of the best ways to take your HIIT workout to the next level is to add some weight to those plyometric moves. Added resistance will help you build even more lean muscle mass, torch more fat and bust through those pesky plateaus. But be warned: adding heavy weight to ballistic movements like plyometrics can be a recipe for disaster if you don't take proper precautions. That's what we're going to talk about here: how to add weights to your plyometrics, safely.

But first, if you’ve never done plyometrics,read this, then meet us back here. We’ll wait.

Tip #1: Master the Move, Unloaded

Before you can do a jump squat witha weighted vest, make sure you can do the move perfectly with no added weight. Practice, practice, practice until it's relatively easy, then, think about loading up.

Whoa  — BACK UP: Never done plyometrics before, period? Then definitely don't start doing them with weights! Respect the evolution of movement. Before burpees, there are push-ups and planks. Before jump squats, bodyweight squats. Before switch lunges, lunges. This seems self-explanatory, but start at the beginning! Don't watch some dude on the 'gram do a plate loaded plyo-push-up and decide you're going to start there. Injury will be almost unavoidable.

Tip #2: Learn from a Pro

You don't have to hire a personal trainer at a gym, but when it comes to adding resistance and plyos to your workout, it's a good idea to at least reference a professional for guidance. We're certainly happy to help! You can watch any of our workouts onSweatFlix to get thousands of free workouts  — including those plyo workouts. You can also try this amazingplyo step workoutwe've designed for all fitness levels to facilitate lean muscle gains and fat loss.  

Tip #3: Start Low

This tip applies to all resistance training, really. While you want to challenge yourself, you don't want to injure yourself. So, if your newBodyBar just arrived in the mail and you're itching to load up for your next plyo move, take a deep breath, and ease off. Try the move with just the bar, at first  — no plates. Make sure you can maintain form throughout the entire range of motion of the movement. For example, with a jump squat: can you keep your chest lifted and spine long and flat with the bar on your shoulders. Can you still get down low into the squat, keeping the weight in your heels? Are you still centered in the movement?

This is what a jump squat should look like.

If it doesn't look like this, then don't load up until it does.

Ready to try? Amazing! Start now and score Sweaty Sunday Savings for 50% off our best-sellingsandbag!

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Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

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