Weight Vests

Tie Sha Beixin (鐵沙背心) - Iron Sand Vest

Tie (鐵) - means “Iron”

Sha (沙) - means “Grain” or “Sand” (used for weighted filling)
Beixin (背心) - means “Vest”

Together, Tie Sha Beixin translates to "Iron Sand Vest" or "Iron Grain Weight Vest". Such vests have been used by generations of Kung Fu players to train skills such as: 

• Qing Shen Gong (輕身功) - Lightbody Skill

• Tiaoyue Gong (跳躍功) - Skill of Jumps

• Zongyue Shu (縱躍術) - Vertical Leaping

• Tan Tui Fa (彈腿法) - Spring Leg Method

• Meihua Zhuang (梅花樁) - Plum Blossom Posts

• Jiu Xing Zhuang (九星樁) - Posts of Nine Stars

As you can deduce from the above, the humble weighted vest has been used for generations to enhance the dynamic and plyometric strength of the legs for jumping, running and kicking (Fig. 1).

Cultural History

Historically and personally, the weight vest holds great significance. I wear one whenever I can because the benefits speak for themselves. It’s a fundamental training aid that I believe no serious martial artist should be without.

The forward from one of my favourite training guides says it all. It contains the following passage:

“During the two decades in the army, he always got up at three in the morning and went to Jinan Hero Hill to practice Wushu. Wearing a vest stuffed with fifteen kilos of iron grain, he jumped with double feet over the 177 steps from the bottom to the top of the hill and then, adjusting his breath for a moment, walked on hands down the hill. He did it to and fro for three times in order to gain strength of the limbs ... .Day by day, working hard like this, plus his merits and intelligence, enabled him to comprehend the gist of boxing and Kungfu quickly and make continual progress” - Niu Huailu, Shandong Academy of Wushu, referring to Mr. Fan Tingqiang (my italics)

I find that if I read the above before training it creates a powerful mental image that enhances my motivation more so than any pre-workout supplement ever could.

Apart from the modern day Chinese military, the famous Shaolin Temple monks and folk boxers have also used weighted vests throughout the centuries to great effect (Fig. 2).

Modern Application

If you are serious about your training, or simply enjoy combat sports, then you may already have been introduced to weighted training as weight vests are used by Boxers, MMA aficionados, Military personnel and Police units to improve stamina and strength for real-world applications and full body power.

The reason for this is that weight vests, quite obviously, enhance cardiovascular function and mimic the load bearing equipment carried by SWAT or other such personnel when on an active call out.

I use my weight vest to develop momentum for my Duan Quan (Short Boxing) techniques by covering long distances using powerful plyometric stepping and jumping movements, as well as short, sudden, changes of direction for the same purpose.

I find that a weight vest is therefore ideal for traditional Meihua Quan routines and drills, some of which can be found in volume one and two of our training guides, including : The Five Steps of the Heavenly Wheel, The Nine Steps of the Earthly Wheel, and Lian Huan Zhuang (連環樁) - Continuous Chain of Posts stepping drills.

Sizing and Suggestions

Choosing a weight vest can be a little daunting as there are many types and, being somewhat sport specific, not all are ideally suited to martial arts.

If you intend to use one for jogging or hill sprints for example then you need something that is a snug fit, won't chafe the skin and is possibly breathable. Boxers and tactical athletes may prefer a vest with a short body, much like body armour, to allow for greater waist movement when bobbing and weaving or attempting assault courses etc.

For the traditional Kung Fu player however you will need a good all-around vest that should meet some simple criteria:

• Whenever possible the vest should fasten at the front, similar to a waist coat, as this helps to keep pressure off the chest.

• It should have open, or breathable sides and wide, comfortable shoulder straps.

• It should be easy to clean after hard use.

• The weight should be customizable, to be lighter or heavier depending on the type of training it is being used for.

Being fastened at the front is how many old school weight vests were made because the old boys knew that having a heavy load pushing down on your chest and sternum is not ideal when you are trying to expand the lungs and your heart is racing. 

This idea has also spilled over into the modern fitness world and for men and women who want to train this way there are now a plethora of weight vest designs and shapes out there. For women in particular there are models available now that have the weights sitting below the bra line, with some having the bust area shaped/tailored to suit.

Dont just take my word for it, there are a number of good reviews that can be found online, two examples are given below.

For Men:

https://www.menshealth.com/fitness/a22115800/best-weighted-vests-for-workouts/

And Women:

https://the-midst.com/rucking-weighted-vests-for-women/

On the blog link above you will also find https://thecarry.co/shop?ref=themidst-amy

No matter if you are male or female the basic premise is to improve cardiovascular function, not stifle it. Remember: If the vest is not comfortable you won't use it, so choose wisely.

Next Step

If you are ready to join the ranks of countless boxers and master-hands before you and take your training and fitness to the next level, then without a doubt a good quality weight vest is a better option for your progression than any modern day fitness gimmick or overpriced gym membership.

To assist you in making your choice we have included a number of hyper-links on this page for you to consider. You are however quite obviously free to browse and choose that which most suits you and your style of training. Travelling as I do I cannot always find the “ideal” vest and usually need to make do or customise an item out of whatever is available. 

Please remember to choose wisely as this may be one of the most important fitness and martial arts related equipment purchases you ever make.

If you prefer to make your own equipment then military load bearing vests may also be an option for you. Vintage British Army tactical assault vests, from the early 1990’s, make excellent training gear. Simply purchase a suitable item and load the pouches with sand-filled bags, or other such weights. 

Disclaimer:

The information presented on this page is intended for educational and informational purposes only. The author and publisher are not responsible or liable for any injury or harm sustained as a result of using the equipment or performing the exercises and methods described herein. 

Physical training carries inherent risks, and individuals should consult with a qualified physician or healthcare professional before beginning any fitness program or using new equipment, especially if they have any pre-existing conditions or concerns. Participation is at your own risk.

Affiliate Disclosure:

There are no affiliate links on this page. Product listings are for informational purposes only and do not represent endorsements. Please choose gear based on your personal training goals and conditions.