Welcome to the new Heavy Hands® We manufacture and market a line of updated and re-engineered Heavy Hands® training aids for rehabilitation, physical therapy, weight control, and strength endurance for walking, running and sports enthusiast.

Click the blue links for Pricing, Gear and Q&A 

Go to http://www.WeightedHands.com

Click here to Listen To Audio Interview With Other Heavy Hands® User Interviews

Custom Weights Made To Order : Call or Text Mike 858-692-9461 




Here’s the story on how Heavyhands® all started . . .

Dr. Schwartz’ Heavyhands® – A Unique Contribution to the field of Exercise and Weight Loss

Though with each passing month the newsstands are filled with new magazines, books, and articles promoting the latest weight loss or exercise “secret”, the truth is an unsung hero created a method of exercise a few decades ago that would help most folks gain the physical prowess and ability to burn fat they crave.

His name was Leonard Schwartz and he, himself, was walked the path most of us face. Fat, out of shape, and a chronic smoker… he was no candidate to live as long as he did. Nobody would have ever guessed the slight psychiatrist would go down in history as an exercise visionary!

Convinced in his 50’s of the need to change or die, he took up the recommended exercise protocol of his time: “aerobics”, i.e. “jogging”. That started to work. Jogging 1500 to 2000 miles per year, his racing heart rate slowly dropped from 80 beats per minute to 60. That was slow progress to him, but it was better than nothing. The reduction in resting heart rates indicated his growing fitness, yet he did not find it satisfactory by any stretch.

About that time, a hamstring injury sidelined him. He was left needing to exercise aerobically, but unable to follow the medical advice of the day. He was forced to start searching for an alternative. He found his answer in the exercise research. Cross country skiers who used their arms AND their legs to exercise processed more oxygen and had greater aerobic capacity than any runner. So why did the “experts” only focus on using the lower extremities to exercise? He started to search for a way around his hamstring injury that made running impossible.

First he tried swinging a baseball bat while doing deep knee bends. Ultimately he chose a different path, but the quest for a “full body” aerobic (hence the name “panaerobic”) workout never left him. Every exercise method he developed thereafter emphasized the principles he discovered after that hamstring injury:

Simultaneous Exercise – like those cross country skiers, the most aerobic benefit with the lowest level of perceived exertion comes when as much muscle mass is harnessed as possible. That means all four limbs are engaged and working together! Why? Because the arms and upper body are as effective “aerobic drivers” as the legs… and, because, compared to the legs, the aerobic capacity of the upper body has much more “upside potential”.

In plain English that means lifting Heavyhands® properly during a 2.5 mph leisurely walk easily make the aerobic effect of a slow walk comparable to a 6 mph job without hand weights! Mimicking a cross country skier (the “Double Ski Pole” exercise) is perhaps the most aerobically powerful single exercise ever tested by the University of Pittsburgh scientists who helped Schwartz prove his every assertion!

Strength and Endurance – It wasn’t until Dr. Schwartz started working out with his “Heavyhands®” weights that his heart rate moved below 60 down to the rate of approximately 40-50 beats per minute. When he added “strength moves” such as Double Ski Poling which he could perform with over 20% of his bodyweight for over an hour, his heart rate settled at 35 beats per minute!

Oddly enough, his Heavyhands® method called for deceptively low weights. While strength athletes might lift hundreds of pounds in the Bench Press, Squat, or Dead lift in single lifts, all but the most advanced Heavyhands® moves could be done with weights under 15 pounds! The difference is that Schwartz’ sculpted body, superior aerobic capacity, and great strength per pound (more on that later) came through high repetition exercise and increasing weight loads over time!

In fact, at times the lower the weight, the better! Ideally, the weights would be lifted repeatedly to “Level 3″ (moved overhead from the starting position at the hip). The people who “tried” Heavyhands® and found it inadequate (even supposedly sophisticated researchers) failed because, universally, they assumed the small weights were to be “carried” instead of hefted quickly and repeatedly throughout the course of exercise.

Before moving on to the main topic of this article, it pays to ask just how strong and enduring was Dr. Schwartz?

Tom Furman relates this incident that is perhaps the most dramatic:

In 1982 Dr. Leonard Schwartz wrote, “Heavy Hands®, The Ultimate Exercise”. It is an enjoyable book that is fascinating till this day. It contains many exercises including the “double ski pole” exercise. This motion follows the patterns of a Cross Country or Downhill Skier driving his poles into the snow and applying the full force of the body.

Dr. Schwartz’ exercise uses hand weights and a lunging step. You can do it on a track, uphill, (downhill can be tricky!), or in the small confines of an apartment. You can stand in one spot with a foot in a cast and do it as well. According to Len Schwartz, this exercise has the highest aerobic out of any upright movement.

In his experiments, the good Dr. has done this exercise with 23 % of his bodyweight for two hours. He logged 4200 arm cycles and 16,800 small paces. At 132 lbs. of bodyweight, this works out to be around 30 pounds total or two 15 lb. Heavy Hands®. Previously he would spend days in bed with back pain. (Previous to changing his lifestyle). He said his back felt absolutely supple after this workout.

Let’s do the math. For someone 150lbs. this would be 17.25 pound Heavy Hands®.

For someone of 180 lbs. it would be 20.7 lb weights. 200 lbs. ??…..Around 23lbs.

As Furman asks… could you do 4200 reps with two dumbbells each weight over 10% of your bodyweight? That remains an astounding display of strength and endurance!

Weightlifter John McKean who posed for photos in Dr. Schwartz’ “Heavyhands® Walking Book” related in some personal email that before his death Dr. Schwartz performed 1200 pushups during the commercial breaks of a Pittsburgh Steeler’s game. On an exercise device he created for bodyweight exercise called the “Pan-X”, Dr. Schwartz could perform 35 chin-ups in the “L-position”… a sign of excellent arm and abdominal strength.

So why can we call Heavy Hands® a unique contribution to the field of exercise and weight loss?

Hopefully the first part has been answered. Dr. Schwartz himself was proof enough that a chubby and out of shape psychiatrist could become a lean, sculpted figure! His exploits of “strength endurance” are unparalleled in some ways. The scientific references that populate his books prove that Schwartz had found a way to drastically reduce the time and perceived effort of productive exercise!

But what about weight loss?

Here are some reasons Dr. Schwartz gave regarding Heavy Hands® unique ability to help people lose or maintain their weight:

* Energy consumption increases when pumping even light 2 lb Heavy Hands® by an average of 200% compared with ordinary walking without hand weights

* Heavy Hands® users experience] a range of 30-300% increase in energy consumption (The Physician and Sports Medicine, June 1987)

* Consumes approximately 450-600+ calories per hour (compared with 350 calories per hour for normal walking at 3.5 mph)

* Heavy hands® can be practiced for relatively long periods, i.e. between half an hour and two hours at a time, or in 5-10 minute “exercise bites” throughout the day.

* The San Francisco Chronicle says "this system has inserted enough photographs, charts, stick figures and sidebars to keep even those who hate exercise systems absorbed".

* People magazine says "the workouts can burn off 8 to 25 cal a minute, twice as much is a hard game of racquetball."

* Publishers weekly says "scientifically sound and convincing."

* American health claims "this is more than just a work out, it's a full-grown exercise system with practical in entertaining advice."

* Liberty Journal says "an entirely new approach to total body fitness not found in any book currently on the market."

* This workout system chases calories in burns fat at an enormous rate equal to or greater than those previously enjoyed only by experience cross country skiers marathon runners by cyclers and swimmers.

* Three or four 30 minute workouts per week will condition not only your entire cardiopulmonary system but also 90% or more of your body muscle."

Schwartz never mentioned the ability of Heavy hands® to maintain and build lean muscle mass for those who may otherwise be dieting. But the ability to maintain or even increase lean muscle mass means that – even at rest – the body burns more calories. Perhaps that’s why Dr. Schwartz said he could eat as much as a young horse and never gain weight!

Dr. Schwartz exercise patents give a clue as to “why” Heavy Hands® is so powerful for fat burning.

He believed that the muscle created when users performed “Heavyhands®” were unique. They had increased numbers of “mitochondria” to power them. It’s these cellular furnaces that may facilitate easier weight loss than the muscles of sedentary folk.

As strange as it may seem, despite the benefits, despite the relatively low cost or training to start, and the amazing benefits of Heavy Hand® exercise… the exercise has in many ways died out. Surely Dr. Schwartz’ untimely death was partly to blame. Soon after his passing, manufacturers exited the market. There was much more profit potential chasing the “latest greatest” fad it seemed.

Still, some people recognize the value of Dr. Schwartz’ work still today. For them, Heavyhands® weights are occasionally still available on Ebay.com … their supply is sporadic and the selection of weights is generally pathetic.

Thankfully entrepreneur Michael Senoff began producing replacement weights and also specialized ergonomic handles for “Heavyhands®” exercise, the prospects for finding new equipment were virtually nill.

Now, thanks to Senoff, the Heavy Hands® Weights enthusiast can progress from the smallest weights used at the beginning to the heavier weights required for maximum strength endurance development.

Finally, people are able to progress as far as they want using Heavy Hands®.

Once again, Dr. Schwartz’ proven methods are helping a new generation of exercise and weight loss enthusiasts.


Twist On Weights Fit To These Ergonomic Back Straps With Flex Fit Fitted Back Straps.


The Difference Between The Original Heavy Hands® Back Strap The New Flex Fit Back Straps

These new flex fit back straps are better than the prior Heavyhands® back strap because they are flexible and are designed to form fit around the back of your hands. The previous Heavy hands® model has no flex whatsoever, which produced extra force with both the up and down swing.


If you’re lifting 10 lbs. with each hand, for example, a down stroke can produce twenty-five pounds of force, with all that extra pressure being distributed to the thickest part of the back of your hand. This can become uncomfortable, especially when lifting weights 3 lbs. or more per hand.



Worth Their Weight In Gold.



The snug back straps are perfect. I like a tight fit. I have 4 or 5 sets of the AMF and Lyons handles and have wrapped them with tape and resorted to using a sticky underarmor glove to get the desired tightness, but who wants to use a glove in warm weather. I just ordered the the 2 1/2 pound weights. Like I told you , I have done heavyhand walking since Dr. Schwartz wrote his book. Your handles take it to a more productive and enjoyable level. Dr. Schwartz would have loved them. They are worth their weight in gold.


Hi Michael,

I just received the ergo Heavy Hands® handles and straps today.

You are a genius! I have my 9 pounders on them right now and they are so much more comfortable than the crummy AMF foam grips.

You are providing a valuable service to all Heavy Handers everywhere!

Thanks again,
Steve Roberts
Seattle, WA

Dr. Neil Katx

Much Better Than Originals Allowing You To Relax Your Grip

Michael, just wanted to let you know that I have tried out the ergo grips that you sent me, with both the 3 & 5 lb weights. I have also added the Heavy Hands® back straps, which makes these much better than the originals, allowing you to relax your grip, if needed, and no pressure points. Somewhat like the picture that you sent me of your prototypes.

Thanks again!


You Will LOVE LOVE LOVE The Look And The Feel Of These Ergonomic GRIPS In Your Hands



These Ergo grips are totally new in the aerobic hand weight category. We’ve developed an ergonomic handle that feels incredible while walking, running and pumping.

This new ergonomic handle is more comfortable than the straight foam grips from the old days. You’ve got a place to position your thumb and fingers, which will come in handy with your up swings. And the contoured finger positions help secure your hold on the heavy down strokes.

Our handles provide you a cushioned support for your palms when doing overhead presses.

It is our belief that by using our grips you’ll avoid numb fingers, aching hands and forearms.

Additionally, our grips will let you grip the weights longer giving you a more prolonged workout.

Carpal tunnel syndrome is a syndrome characterized by tingling and pain, particularly over the outer fingers and radiating up the arm, that is caused by compression of the carpal tunnel contents. It is associated with repetitive use, rheumatoid arthritis, and a number of other states.

Our grips help protect from Carpal tunnel symptoms.


Heavy Hands®  vs. Dumbbells, Wrist-Weights, and Weighted Gloves

Aerobic exercises by their very nature are prolonged in duration, frequently extending over periods in excess of an hour. Thus, the limiting factor of gripping power is very real and significant in regards to maximizing one’s aerobic efforts. Wrist weights have been proposed, however, the effective lever arm is lengthened by placing the weights in or on the hands..

Moreover, the comfort factor is a genuine consideration, for wrist weights are frequently uncomfortable and tend to chafe the skin.

Weighted gloves are a highly satisfactory means of adding the desired weight for aerobic exercise, but are limited by inherent practicalities of glove size and comfort.

In order for a hand weight or dumbbells to be practical for use in aerobic exercises, it must meet the following criterion:

1) Capable of supporting exercise of long duration.

2) Prevent undue spasm of the arm and hand musculature by a soft, yet firm hand engaging means extending over the back of the hand

3) Capable of releasing the hand muscles from the necessity and burden of gripping a dumbbell shaft continuously, so as to promote optimal circulation of blood, reduce the likelihood of untoward elevation of blood pressure, and promote prolonged exercise

4) Be able to support the continuation of very rapid arm movements of extreme amplitude, including a succession of abrupt starts and stops which would be traumatic to skin, muscles, ligaments and joint structure of the hand if not protected

5) Permits the exerciser to determine his pulse count without removing the weight from the hand

6) Suitable for all ambulatory exercises involving both arms and legs, such as walking and running

7) Ensure the safe use of the dumbbell during exercise in which the hands attain an inordinately high velocity. During such exercise, the force involved tends to cause the weight to be disengaged from the gripping hand, thus increasing the exerciser’s concern and effort, and diminishing their freedom of motion

Heavy Hands® handles are highly satisfactory for use in aerobic exercises and fulfills all of the foregoing requirements.

Its form is such that the hand can be relaxed periodically and the constant isometric contraction of the hand and forearm muscles, which is a severe limit in prolonged exercise with dumbbells, is reduced markedly.

This relaxation serves to increase the blood flow to the gripping fingers and to greatly reduce the likelihood of a muscle spasm which frequently aborts such exercises prematurely when using conventional dumbbells and weights.

The handle portion of the Weighted Hand handle is contoured to conform generally to the shape of a user’s hand and fingers when in the gripping position. This provides a self-adjustment not available in any dumbbell, and the hand can remain partially relaxed during aerobic exercises.

In this position, the hand weight will be held in the hand with the fingers relaxed so that its use is not dependent in any way upon the continuous strength of the user’s grip.

A textured surface aids in the gripping action of the hand weight in the hand of the user. And the grip does not get slippery after sweating. If your hands start to sweat while holding dumbbells, you will have to work harder to avoid slippage.


Premium Ergonomic-Grips

New Premium Ergonomic-Grip For Weights Between 3 and 20 lbs Per Hand

The photo above represents the full Ergonomic Heavy Hands®
 Grip Kit.

You’ll get all the components with your set in the photo’s below.


Grips With Posts-One Left and One Right Hand Grip


Flex Fit Back Straps. Tell us your hand size and we’ll Taylor make your back straps for a perfect fit.


Protective Rings

Your new ergo grips will fit like a glove, making your workouts less painful so you can go harder and longer.

All AMF Heavyhands® add on weights will twist onto our handles.

Your Ergo handles have a built in ledge above the thumb position. During upswings, this ledge helps propel the weight upward with more force while taking pressure off your fingers and distributing it to the top part of your hand.

If you have been using the old foam handles, you’ll feel the difference on your first workout.

The firm rubber material does not absorb sweat and bacteria. The texture throughout the interior of your grips will keep your hands from slipping even during your most vigorous Heavy Hands® workouts.

You are going thank me after just one workout for how much more functional these grips feel to your hands.










The best way to order your Weighted Hands ® gear is to call or text 858-692-9461


** All Heavy Hands ® weights are designed to fit your older AMF Heavy Hands®
handles regardless of the foam grip color.

Your older Heavyhands® handles weigh a total of 1 lb. each without any twist on weights.

The new Weighted Hands ergonomic grip handles weigh 1 1/2 each.

To calculate your total weight in each hand add the handle weight + weight X 2 = Your total weight in each hand.

If you own the older Heavyhands® weights with the number on each weight, that number represents your total weight in each hand ( Handle + weight x 2 =total weight in each hand )

*** Important for you to understand the number on your Heavyhands® weight is NOT the weight in pounds of each weight.

To place an order by phone call or text ** 858-692-9461 **


** Shipping For Canada $50 per 12 lbs of weight

** Shipping For International $85 per 20 lbs of weight

** All older model AMF and Lion Sports Heavy Hands®

weights will twist on to our new ergonomic grips



Call or text 858-692-9461 or email senoff.michael@gmail.com for availability.


Weighted Hands Ergonomic Grip Kit = $149.00



Weight X 2 + Handel = Total Weight In Each Hand



Call or Text Michael Senoff

(858) 692-9461

Best e-mail:



Heavyhands®: The Ultimate Exercise – Hardback – January 1, 1982 = $19.97



Heavy Hands®

Multi Kit 1,2,3 lbs  = $247.00





Text Michael @ 858-692-9461 for a custom made multi set


Heavy Hands®

End Caps Set of 4 = $20.00



"Heavyhands® Weights Don't Grow On Trees - See How They're Made"

Recently, I received a complaint about the "high price" of my custom made to order Heavyhands® weights. So I had to educate him on what actually goes into each set of your fat burning, body sculpting walking hand weights. You'd think this man thought these weights grow on trees.

So I went into the shop and shot some photos at our Southern California plant where these puppies are made.  Scroll down through some of these photos and let me share just a little about the birth place of your set of Heavyhands® ad on weights for men.

Here's a stack of cut and partially machined five pound blanks. I don't know if you're aware of the cost of solid steel these days but it's through the roof. 

These five pound blanks in this photo above have been drilled. This is the hole that your Heavyhands® handle will screw into to hold the weight. The hole shown still need to be tapped and threaded. And to do this, it take special equipment found in a certified machine shop like the one your weights are made in. The tread must be precise so your weights don't fall onto your head during your Heavyhands® workout. Ouch! That would hurt.

You would not believe how many steps it takes to get to the final product. I only understood this when I had the chance to actually make them personally.  And keep in mind, that you've not even seen the cutting off the steel bar step that came before this part of the manufacturing  process. If you think you can just pop these into a machine and the finished part magically pops out ready to screw onto the end of your heavyhand AMF handles, you're sadly mistaken.

You are looking at the measurements on a Fanuc high production CNC lathe-mill. These machines are incredibly accurate. They can measure the thickness to the one thousandth of an inch. That's incredibly accurate!

We use a chamfer bit to creates a uniform chamfer on the inside edge of all our weights to add character, while retaining a crisp geometric line. You won't see it once it's on your heavyhand handle, but your know it's there. It's just an extra design element that we feel is important and once that you'll grow to appreciate.

Here's where we tap the part to give it the proper thread. This is the hole you'll screw your AMF Heavyhands® handles onto. You are ensured a nice tight fit that goes in perfect each time you take your weights off or onto the handles.

We made sure to clean the hole thoroughly by blowing out the chips from the drilling process. Any chips in the hole may cause the tap to snag while  we're creating the threads. By clearing the hole, we ensure your threads are cut properly during the tapping process.

Each Heavyhand Ad on Weight is weighed so you can calculate the workloads and kilocalories you are burning during a Heavyhand workout.


We also manufacture and market a line of updated and re-engineered Heavy Hands training aids for rapid fat reduction and strength endurance for walking, running and sports enthusiast. Call or Text Michael Senoff at 858-692-946 or go to www.weightedhands.com



Below are some questions and answers about Heavy Hands® from the small instruction book show in the photo below. As a favor to you the reader, I have provided the transcripts for further explanation on how you can use the Heavy Hands®


Properly done, Heavyhands® exercise can be safer than other forms of aerobic type exercise.  We do recommend, however, that you consult your doctor before undertaking any exercise program that requires a significant increase in physical activity.

You may be able to benefit from Heavyhands® exercise if you have a physical handicap, reduced hand grip, suffer from a prolonged illness, or have had problems such as hypertension or other cardio-circulatory or orthopedic problems. It is particularly important that in any of these case, you work closely with your doctor to determine the exercise program that is best for you.

Heavyhands® exercise is aerobic in principle, and includes more variations of movement than other forms of exercise.

No major muscle group is neglected, and muscles already well trained by sports and exercise can be even further upgraded by Heavyhands® training.

The concept was developed by Dr. Leonard Schwartz, and coined “panaerobic exercise.”   His book, Heavyhands®, The Ultimate Exercise, describes movements that involve virtually every muscle in the body at the same time.

We recommend the book for complete information about the theory and practice of Heavyhands® exercise.

Heavyhands® aerobic weights are different than conventional dumbbells, because they are moved or pumped through a high number of repetitions.

Essentially, the key lies in combined arm, leg, and trunk movement. The weights put special emphasis on the often neglected muscles of the upper torso, and  work those versatile muscles in combination with leg exercise.

Heavyhands® exercise is an incredible tool for developing endurance conditioning, including your heart, which is essential to endurance training.

Like other aerobic activities, Heavyhands® training pushes for duration and intensity, working towards the largest rate of oxygen consumption over the longest reasonable period of time. Oxygen consumption is directly correlated with calories burned. Thus, the more oxygen consumed during exercise means more calories and fat are being used up.


Welcome to Heavyhands® exercise, the unique exercise method that brings the benefits of strength, endurance and flexibility to your entire muscular system, while training your heart.

The Heavyhands® concept was developed by Leonard Schwartz, MD beginning in the late 70s and culminated in 1982 in the first book, “Heavyhands®, the Ultimate Exercise System.”

A later text consists of a broad approach to Heavyhands® walking. Other materials in the form of texts and videos will cover other forms of Heavyhands® exercise in some detail.

Properly done, Heavyhands® exercise is probably safer than other forms of exercise at given work intensities. Nonetheless, it makes sense to consult a physician who is more than casually interested in exercise before beginning any exercise that increases cardio respiratory and/or mechanical action signification. Beginners afflicted with certain medial conditions may also benefit from Heavyhands® type exercise. In those instances working with an exercise specialist is advisable.

Just What Is Heavyhands®?


Heavyhands® is hand weight-assisted whole body exercise. The goal is to include a high percentage of the body’s total muscle, simultaneously. A second Heavyhands® principle relates to bringing the qualities of exercise, things like strength, cardiovascular and muscular endurance and flexibility to all those muscles!

Since the number and variety of Heavyhands® movements is practically endless, it is likely that your Heavyhands® workouts will increase your motor skills and sheer physical power over time: those improvements in turn will help make your exercise ‘feel’ easier. The Heavyhands® method itself suggested the structure of its special hardware. We needed hand weights that would continue to be comfortable during prolonged, high repetition movements.

The soft material that covers the shaft and strap portions of the weights lends them a glove-like quality that lessons the need to grip them tightly. This feature diminishes fatigue and may lessen blood pressure elevations in some who are susceptible to that problem.

About The Weights


Heavyhands® handles are cushioned for comfort and specially designed to fill the specific requirements of Heavyhands® training.

The innovative ergonomic design and flex fit back strap feature spares the muscles of the hand, wrist, and forearm from overstrain and cramping, delays fatigue, and promotes better and a more skilled performance.

The back strap design is self-adjusting, allowing the handle to fit hands of different sizes and shapes. Although the straps are very strong and durable, care should be taken not to overstretch the strap.

The Heavyhands® add-on weights are balanced for consistent performance, are attractive, and will last a lifetime with proper care.

IMPORTANT! The weights are made of steel, and if left outside, in the rain, mist, or fog, they will rust.

After use, wipe dry and store inside away from moisture.

You can protect them from rusting by spray painting them with a rust preventative paint.

I have found that a $3 can of Rustoleum paint will stop any rust. The flat black color both looks good and hides dirt.

The ergonomic grip may be easily cleaned with warm water and a mild soap.

Avoid abrasive cleaners, bleaching agents, or the use of stiff brushes.

How To Hold Your Heavyhands®


1. The straps should be positioned behind the knuckles so that the rounded fitted ergonomic grip fits comfortably in the palm of your hand. The strap may also be positioned across the fingers between the knuckles and first finger joints if that is more comfortable.

Avoid gripping too tightly. This will help to consciously relax your grip during  exercise. Gripping tightly during prolonged exercise can cause cramping, and early fatigue.

Do not hold your weights by the back strap. This can damage your weights system.



2. Start with smaller weights and work gradually upward to the heavier ones. Heavyhands® weights are easily interchangeable to fit your increased strength and growing capability.

It is advisable to have a variety of weighted ends on hand. Twist-on weights are available from  2 – 20 lbs.

3. Be sure the black flanged washers are in place and the weights you select are securely tightened to the handles.

The best procedure is to hold the hand weight horizontally and grasp the weighted ends. Twisting each end in opposite directions will tighten both simultaneously.

Simply reverse the procedure to loosen the weights. Avoid holding the weights by the straps to tighten or loosen.

4. As with all physical activities, warming up is not only advisable, but essential.  Always start slowly, working into your desired pace.

5. Cooling down gradually.

Give yourself plenty of room, especially when exercising with a group. In time, moving your Heavyhands® weights will become very natural.

Be careful not to hit yourself on down-stroke movements where the weights pass close to your body.

Basic Movements

Here are some basic movements that may be included in your exercise program. Once you have mastered these starters in combined exercise, you may spice up  your routines with countless variations. These exercise may be varied by:

Changing the size of the weights

Changing the pace or number of repetitions

Changing the range of movement

The range of movement for many of these exercises are the following:


Level One – Each lift is to waist height or 1 foot

Level Two – Each lift is to shoulder height or 2 feet

Level Three – Each lift to head height or 3 feet

The higher the level employed, the greater the intensity of work being done at a given pace. Like all aerobic exercise, including running, Heavyhands® is a heart condition. Your pulse rate is the best way for you to monitor your body’s response to exercise. Pulse monitoring techniques are described in many exercise books, including Heavyhands®.

The higher the level employed, the greater the intensity of work being done at a  given pace. Like all aerobic exercise, including running, Heavyhands® is a heart conditioner. Your pulse rate is the best way for you to monitor your body’ response to exercise. Pulse monitoring techniques are described in exercise books, including Heavyhands®.
The exercises included will be useful both to beginners and aerobic enthusiasts.

For an in-depth discussion of the theory and practice of Heavyhands® exercise, refer to Dr. Schwartz’s book, Heavyhands®.

1. Pump ‘n Walk.

A basic exercise that converts the modest effects of a stroll into a respectable conditioner by involving your four limbs.

Position 1. Grasp the weights in the thumbs-up, palms-in position. 

Arms at full extension by your sides.

Position 2. Lift or curl the right arm while the left leg strides

Position 3. Lift or curl the left arm while right leg strides

Remarks: Repeat. This is simply an exaggeration of the arm-leg movement of ordinary walking. Avoid shortening the down stroke. Let the hand reach the position on each downward movement.

If reasonably fast tempos and maximal range of motion (or lift heights) feel too easy, add weight, one pound at a time.

To Pump ‘n Walk in place, simply move your right arm and leg together, then your left arm and leg, etc. In this variation, raise the heel about 12 inches for each step.


Heavyhands® exercise, by their nature, reduce the need to travel, i.e., the need for users to have ample space to move while engaging in physical activity. Heavyhands® workouts of any intensity can be done while remaining primarily in one place while practicing knee dips, lunges, kicks and a host of other leg movements.

By enabling users to create a whole-body exercise experience within confined spaces, Heavyhands® is one of the most practical and space-saving options on the market.

Who is Heavyhands® For?


Heavyhands® exercise will surely benefit all who haven’t special reason for not doing it!

Age appears not to be a disadvantage so long as entry into the method is gradual and proceeds under the guidance of expert advice. Simple arm and upper body additions to walking strides are quite enough to get you launched on the road to whole body fitness, lifelong!

We recommend the Heavyhands® systems for those who would like to add muscle strength and cardio respiratory endurance along with some new lean body mass, while losing substantial sub-skin fat.

Both genders are well suited to practice the method. The techniques are particularly useful for those who don’t always have time for long workouts. Research has shown that 5-10 minute exercise sessions throughout the day can bring benefits that can be at least as great as the traditional 30 to 60 minutes of uninterrupted exercise.

Certainly, individuals who are already well engaged in other favorite exercise methods will find that adding Heavyhands® for the specific benefits it promotes makes good sense.

Benefits of Heavyhands®


The documented benefits of exercise continues to lengthen. The addition of Heavyhands® to other basic physical activity allows users to benefit even more from the exercises they already engage in.

Heavyhands® promotes the following health benefits when used properly: Physique control in the form or proper maintenance of appropriate fat/muscle ratios; Muscle strength and endurance during whole body movements; The reduction of many health risk factors that are well known to the heart; And a general sense of well being.

WHY Heavyhands®?

Here’s a partial summary of the advantages of the Heavyhands® Product/System mix.

More muscles engaged simultaneously (muscle loading feature)

High intensity exercise feels easier

Heart/muscle training

Whole body movements that generate strength, endurance, and flexibility

Endless movement options

System is very portable

Sore muscles, injuries, readily bypassed

Higher caloric loss per minute

Heavyhands® technique lends itself to improvisation, movement adventure

Inexpensive, adjustable, comfortable equipment

Excellent for either solitary exercise or class work

Useful for TV watching and/or exercising to a variety of music

Hand Weight options make Heavyhands® exercise well suited for mixed groups

More on Heavyhands® Weights

The Heavyhands® product was conceived after the technique had been ‘discovered.’ It became clear that a glove-like hand weigh construction was necessary to best secure the desired fitness benefits.  Since strength and flexibility were part of such benefits, along with cardio respiratory effects, interchangeable end weights were necessary to provide these options.  The Heavyhands® text and the concept were published before this hardware technology had been developed.

The Correct Heavyhands® Grip

Heavyhands® Aerobic Hand Weight handles were designed for comfort, hard wear, balance and attractiveness. Used properly, they will bring you many years of faithful performance!

Be sure your Heavyhands® fit. Only the largest hands need the large size, the other choice being ‘regular.’ If your handles are a bit too snug, a gentle steady ‘outward’ pull at the central portion of the strap will give you more room.

Remember that the strap portion of the Heavyhands® handle should ride over the back of the hand, behind the knuckles. Gripping the strap could eventually cause damage.



End Weight Selection

Heavyhands® offers a variety of end weight options in order to most effectively complete the different exercises. For example, if you wish to use pump n’ walk as a primary exercise, high pumps may require smaller end weights than you could manage at lower pump heights.

Many handlers use a number of different end weights according to the workout they select. We recommend the heavy/light option to which heavier end weights are used with exercises that demand  less range of motion and relatively slow tempos, as opposed to light ‘n’ lively stride/stroke combinations with relatively high tempos.

In the beginning, one pair of handles and a set or two of end weights will suffice nicely. You may soon wish to extend your Heavyhands® equipment with some additional end weights and handles. Research has taught us much since the early days of Heavyhands® exercise. Both our muscles and our cardio respiratory systems respond favorably to a wide selection of movements.

It is important to note that a highly respectable form of whole body strength can be developed with the Heavyhands® hand weights of any size. When the weights are relatively small, strength may be pursued in the form of faster tempo exercises and hand speeds, as well as with increased ranges of repetitive movements (a in high pump walks, or in shadowboxing).

The goal in all Heavyhands® techniques should be to gradually and comfortably increase the dimensions of the exercise load within the bounds of safety whenever possible! When choosing your end weights, take into consideration the types of movements your chosen activity will demand. Be sure to choose weights that will promote cardio and strength endurance, while also being appropriate to your body’s capabilities.


Any type of exercise can injure. Overdoing any exercise can lead to injury and minimize returns on your health, performance, and appearance. Make good choices when deciding on the end weights and movements that will work for you.

Where to do Heavyhands®

Heavyhands® can be done just about anywhere. Heavyhands® movements were designed to allow users to exercise in a wide range of environments. While many prefer the outdoors for their workouts, larger and larger numbers will find that exercise in front of their TV screen along with entertaining or instructive programming can be a winning combination. It is an effective response to the frequent lament that exercise is boring and a sheer waste of time!

Because of the design of the movements themselves, a small, fixed floor space offers the exerciser all the options they need to build the sort of fitness that they desire. Therefore, almost any room in most homes will be fine.

Why Heavyhands® Handweights?

Heavyhands® hand weights are the most effective and comfortable means of adding the entire upper torso to leg and trunk exercises. They finish the job of converting to whole body strength and aerobics.

There isn’t a single reason for not engaging the great volume of muscle that lies north of our waistlines! Studies  have shown that by taking this whole-body approach, we can bring more intensity to our workouts. Incidentally, we can lose more calories while training by way of more ‘mastered’ movements, either indoors or outdoors.

Our weights are relatively inexpensive, durable, balanced, and comfortable, The design of the weights also allow for longer intervals of exercise without fatigue.  And with interchangeable end weights, users have endless exercise options.

A Few Heavyhands® Movements

This is hardly the place for an in-depth presentation of literally hundreds of Heavyhands® movements. Three texts have been devoted to that topic, and new and expanded versions will soon be available along with more video materials.

We categorize Heavyhands® Hand Weight Assisted Movements as follows: Ambulatory Exercise, which includes various forms of Heavyhands® walking and jogging; Whole Body Calisthenics; Shadowboxing; Dance; Special Effects Exercises; and Sports Training.

Heavyhands® Walking and Joggin

Ambulatory exercise will continue to be a mainstay for ‘handlers’ around the world. The simple addition of the alternate arm ‘pumps’ simultaneously with strides of the opposite leg is all there is to it. Pump n’ Walk can be as simple or complicated as you like: strides and ‘strokes’ can be varied endlessly.  Just be careful to not overdo it!

The calorie expenditure of the Pump n’ Walk movement has been measured extensively and has been found to be the exercise of choice for many. Note! Heavyhands® walking is really an entire system of whole body exercise. Plain Pump n’ Walk is only the beginning. To see all the variations of this one exercise, refer to The Heavyhands® Walking Book by Leonard Schwartz, M.D. (Panaerobic Press 1991). For the serious exercises, this text contains a cache of ideas related to the art and science of exercise, including Heavyhands®

Remember: the height and frequency of your pumps will determine to a great extent the energy you expend during Pump n’ Walk.

Heavyhands® Shadowboxing

Shadowboxing with Heavyhands® is for many handlers an all-purpose exercise regimen As long as you keep your arms and legs moving rhythmically at a comfortable intensity, you are sure to benefit and even enjoy doing this activity. Footwork can be airborne or shuffling, arm strokes of any tempo or range of motion you select. The Heavyhands® shadow boxer needn’t worry about his less than professional look.

As in other forms of Heavyhands®, it’s the effect that counts. For example, you may find that you wish to do your shadowboxing using a more symmetrical stance even though it doesn’t resemble conventional boxing much. Or, your footwork might be more complex than what most boxers would likely use. It’s all up to you.

Heavyhands® proves invaluable in the preparation for most sports, whether we’re talking about strength, muscle and cardio endurance, or flexibility. Golfers, for example, can use a range of Heavyhands® whole body movements to lengthen their drives and iron work. Working with Heavyhands® can also improve the multiple joint flexibility that is incorporated into every great swing.

For a sport such as baseball, the necessary fitness factors needed for sprinting and swinging the bat can be cultivated through a number of Heavyhands® exercises. As in other sports, a series of characteristic movements are basically condensed into prolonged power laden strength and endurance routines.

The Duck Walk and pump is basically an alternate stride/stroke pattern. With the Duck Walk, the left side strides and knee dips while the right arm pumps to various heights. Rarely do we find those who can fuse the waddle and pump ‘n’ walk – those who can do high pumps while the flexed knees leave the thighs absolutely horizontal. I like to reserve these two moves for advanced handlers and the stronger athletic types.

Heavyhands® Special Effects Exercises. Most of our Special Effects moves are related to a series of combinations that include the abdominals and low back.

Last Minute Tips and Reminders!

There are dozens of core movements we might have chosen to detail here. These few were suggested for their likely appeal to large numbers of Heavyhands® beginners.

Make sure end weights are good and tight before launching into “Heavyhands® exercise!” It takes only a second or two, and might prevent a very sore toe!

Don’t give up on those moves you don’t like much at first blush. Some are destined to become your favorites.

Try the “heavy-light” system: but don’t’ choose your ‘heavies’ among weights you can’t move repeatedly for at least 3 comfortable minutes.

If you have other exercise preferences, gradually add a few of the Heavyhands® moves until you establish a combination that feels good to you.

Learn to take a radial (wrist) pulse and use it to estimate your work level. It’s probably the best single indicator of where you are on in terms of intensity.

Mix those moves! It’s one of the routes to exercise pleasure and what some gurus call “compliance.” (Or just sticking to it!)

Stay away from movements that hurt.  There are too many Heavyhands® combinations to risk getting hung up on painful routines.

Exploit the Heavyhands® system to prepare you for your preferred sports activity: Scooping grounders or hitting forehand and backhand tennis shots can be choreographed readily.

Almost any sport contains certain “characteristic” moves yearning to be included into exercise/health.

Expect 24 to 48 hour post-exercise soreness after a tussle with some hard new movements.

Don’t ignore the importance of a good diet! Food ultimately fuels your exercise ambition.

There are two major concerns with diet: how much to eat, and  what to eat given the particulars of your body, personality, lifestyle and exercise game plan.

Learn to love exercise! A love of exercise is a reward for years of diligent, sensible practice. There is always something new to learn! Apply your fitness gains to bunch of tasks in your life and don’t be afraid to invent!

When exercise helps to make your life performance easier and more graceful, love is automatic!


We also manufacture and market a line of updated and re-engineered Heavy Hands® training aids for rapid fat reduction and strength endurance for walking, running and sports enthusiast. Contact Michael Senoff via the eBay contact form for any questions. Custom Weights Made To Order : Call or Text Mike 858-692-9461 or go to http://www.WeightedHands.com

Heavy Hands ® is the registered trademark of Michael Senoff.  All rights reserved 2020