Heavy Hands Users Audio Interviews, Tips, Testimonials & Stories

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An Inside Look At The Inventor Of Heavyhands, His Favorite Exercises, And How Heavyhands Has Changed The Way We Age

Neil struck up a friendship with Dr. Schwartz many years ago after reading how the doctor used HeavyHands to decrease his pulse rate from 60 to 38 and his body fat from 14% to 4%. 

Neil had only heard of elite athletes with numbers like that (not some guy in his 50s), so he contacted the doctor to find out more. That was the beginning of a lifelong friendship that would change the way Neil viewed aging. 

Dr. Schwartz didn’t believe that the musculoskeletal system needed to decline as we age. He believed that working all four limbs at the same time, instead of just two, would allow feedback loops from the heart to the muscles to form and strengthen, preventing sudden overloads on the heart while also preventing muscular declines in strength and movement. 

And in this audio, you’ll get an inside look at the inventor of the HeavyHands workout, Dr. Schwartz, from one of his friends, along with tips on the best exercises to do with the weights and how Dr. Schwartz intended they be used to improve life, throughout your life.

 You’ll Also Hear…

* Why Dr. Schwartz called swimmers and cyclists “gravity cheaters” – and how to use the resistance of gravity as a way to make workouts even more beneficial

* Why Dr. Schwartz didn’t believe you needed to lift heavy weights to improve health and strength – and a quick look at how he came up with his Heavyhands fitness concept

* Why Dr. Schwartz didn’t believe you needed to lift heavy weights to improve health and strength – and a quick look at how he came up with his Heavyhands fitness concept

* Debunking the hero myth that you need to “push through the pain” when exercising – what your body is really telling you and what to do instead

* The real problem with “repetitive exercises’ and how simple changes to your Heavyhands workout can result in a whole new fitness routine – with changes in speed, cadence, angle, direction, and weight

* What Dr. Schwartz considered to be one of the most important concepts to learn about fitness: “long-strength training.” What that means and how to make it a part of your routine

* A step-by-step look at how to do one of the single most difficult movements of Heavyhands, and why you may want to give it a try

* How long it usually takes to build a virtual “fat-burning furnace” so you’re controlling your weight with energy, strength, and stamina (without really trying)

As a hypnosis practitioner, Neil works with clients to improve their health and well being, and he says he recommends the HeavyHands workout to all his clients because it’s so versatile.

It doesn’t matter if you’re already an elite athlete or a couch potato, no matter where you are in life, there’s a place for you to start and get immediate benefits from the workout.

Even in his 80s, Dr. Schwartz was able to do things most people in their 30s would be happy to be doing. And in this interview, you’ll hear all about him.. 


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Why This Former Triathlon Winner Chooses The HeavyHands Workout To Stay In Shape

Katharine takes an intense yoga class with her daughter and other 20-somethings. At 58, she’s not only able to keep up, she’s stronger than they are. She credits her HeavyHands workout for this athletic ability, but to be honest, Katharine was always an athlete, having competed in 18 triathlons over the course of her life.

But that also means, she knows a good workout. And she says HeavyHands is an essential part of hers because it’s like many different workouts in one, and versatility is key when it comes to taking your body to the next level.

Coaches and trainers know that the human body is made to adapt to exercise, which is why a workout will get easier over time if you don’t change things up. HeavyHands lets you do that. And in this audio, you’ll hear Katharine’s whole HeavyHands routine, and how she changes it up to keep herself in shape.

You’ll Also Hear…

    * The three exercises Katharine would do if she were starting off today – and exactly how she would do them

* An insider’s look at this athlete’s intense HeavyHands 45-minute program – including her power sets at the end

* The reason Katharine calls them “Happy Hands”

* The clear and straightforward advice Katharine has for newbies – she says it’s probably going to seem like it’s not enough, but if you follow the program, you’ll be in peak condition – without the stress and strain of most workouts

* A step-by-step look at how Katharine modifies her workouts so she’s always changing up her routine and keeping her body in shape

* The fastest known way to keep the batwings away: here’s how Katharine does it while also keeping herself stronger than those 20-somethings in her yoga class

* The clear and straightforward advice Katharine has for newbies – she says it’s probably going to seem like it’s not enough, but if you follow the program, you’ll be in peak condition – without the stress and strain of most workouts

    Katharine first heard of HeavyHands after a friend of hers lost weight and toned up in an unusually fast amount of time. He looked so different – everyone had to know how he’d done it.

   That was seven years ago, and HeavyHands has been a part of her routine ever since. She says it not only helps her with weight control, but it also helps her feel great – while keeping her mentally sharp too. And in this audio, you’ll hear exactly how she’s doing it.


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The Hidden Benefits Of Using Four Limbs Instead Of Two


With a family history of heart disease, Mike Fleblanch began looking for a better cardiovascular exercise in 1982. That’s’ when hediscovered Dr. Schwartz’s HeavyHands, and has never looked back. He began running with the specially designed weights, and says the fitness routine works so well because it uses all four limbs instead of just two, if you do it right.

His pulse rate and blood pressure dropped, and so did his weight. At 67, he’s still able to stay fit while keeping weight off. And in this audio, you’ll hear his story along with a look at his workout.

You’ll Also Hear…

* The only two improvements the new Weighted Hands have over the older version (Dr. Schwartz used the best 80s technology available, but the newer grips and handles are extra comfortable and tailor made – but don’t worry, they still fit the older weights)

* The one best way a new HeavyHander should start out, and the one absolutely wrong way to do it that you’ll want to avoid

* A surprising fact: the slower you go (when walking and pumping to a level three) the harder it is -- here’s why going slower could be a better workout  

* The one move you can add to a regular HeavyHands walking workout that accelerates pulse and energy output – while challenging those hard-to-reach quad muscles too

Mike says the trick is to make sure you’re pumping the weights, and not just carrying them. That way, you’re getting a full cardiovascular workout that uses all four limbs.

And in this audio, you’ll hear the benefits of doing that, some tips for making sure you do it correctly, and why HeavyHands has been a big part of Mike’s fitness routine – for more than 20 years.


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His Mom Had a Set of HeavyHands...Here's Why He Had to Have One Too


Adam grew up with HeavyHands because his mom had a set of them, so he saw firsthand how they can help with weight loss and fitness. And while Adam’s only been using his set for the last couple of weeks, he says the weight’s been coming off like butter.

He walks an 8-mile route, all while lifting the weights above his head, boxing with them, and pumping them. When his friend reminded him that he’d “better be doing curls.”

Adam’s reply was, “I’m doing about 2,100 of them.” And all while he’s walking. He’s lost 40 pounds in the last seven weeks. And in this audio, you’ll hear the fitness routine he used to get there.

You’ll Also Hear…

* Why Adam wants to get a set of heavier weights so he can cut down on his walking -- why that might not be such a good idea, and some tips for intensifying and changing up his workout so he gets the added benefits he’s looking for

* The real reason a calorie burning calculator isn’t an accurate way to measure the intensity and resistance of your HeavyHands workout

* The surprising areas you’ll see the weight come off first (and lean muscle appear in its place) – and how to target those areas so you see it even faster

Adam says his weight was all in his chest and gut – but because he’s using all four limbs during his walks, pumping and curling, and mixing it up – he’s already seeing a tremendous difference. And in this audio, you’ll hear all about it.


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How to Use WeightedHands As Your Go-To Workout After Injury Or Even Arthritis

This Man’s Been Doing Heavy Hands For More Than 25 Years


Terry started doing Heavy Hands back in 1978 when he developed arthritis in his two big toe joints and couldn’t run anymore. He was frustrated because no other workout was helping him keep the weight off like cross-country running. Then he saw Dr. Schwartz’s book at the store and thought he’d give it a shot.

He immediately noticed muscle definition in his legs and arms similar to what he had when he was running, and he hasn’t looked back. And in this audio, you’ll hear how easy it is to incorporate Heavy Hands into your fitness routine even after injury or arthritis, and what it’s like to do the Heavy Hand workout for more than 25 years.

 You’ll Also Hear…

 * Exactly what Terry noticed when he quit doing Weighted Hands during the winter months because of the cold – and what he does now to keep Weighted Hands a part of his year-round routine

* A quick look at Terry’s modified workouts: how he incorporates Weighted Hands into his running now along with other exercises he does too

* Exactly how long you need to work out before you see results

* Clear and straightforward advice for anyone starting out

Terry says the increased calorie burn of the Weighted Hands workout has been the only thing remotely similar to the results he got running long distances – but without the strain on his feet or the drive to the gym. And in this audio, you’ll hear all about it.


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Are WeightedHands Really the Fastest Way to Meet Your Fitness Goals This Year?


Jay has one goal in life right now – to see his abs before he turns 42 in January. And he’s well on his way. He stopped crash dieting and says he’s finally getting serious about his fitness.

And in this quick audio, you’ll hear how he plans to make Weighted Hands a big part of that routine. He just received his weights so we go over some good starting exercises and a plan to up his calorie burn and muscle density, so he can have the look he’s always wanted.

 You’ll Also Hear…

* The surprising truth about walking on a treadmill (Is it really that different from walking outside?)

* Exactly how to make a simple one-mile loop around your neighborhood into a calorie-burning, muscle-building routine

* The link between arm exercises, energy, and calories burned

* The biggest difference between Weighted Hands and dumbbells (Before he got his Weighted Hands, Jay says he worked out for only 45 minutes with regular dumbbells – here’s why he’ll never do that again)

* The best “first exercises” to try so you start off easy, but not too easy

Jay’s like most people. He’d rather exercise a little more instead of be the guy at the table who has to order the salad while everyone else gets to gulp down juicy burgers. And in this audio, you’ll hear how he’s started using Weighted Hands to do that, so he’s turning his regular walks into calorie-burning workouts.


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The Difference Between HeavyHands And Kettle Bells (And When To Use Each)

Thor is a personal trainer who first discovered HeavyHands in the early 2000s. He says there’s a huge difference between HeavyHands and kettle bells, but it basically comes down to knowing your fitness goals.

If your goal is to increase muscle mass while spending less time in the weight room, Thor says kettle bells are the way to go. But if you’re a runner looking to increase speed, strength, and endurance, he recommends HeavyHands. And in this audio, you’ll hear all about the difference between the two – and the workouts that’ll help you meet your goals the quickest.

 You’ll Also Hear…

* A look at how Thor uses HeavyHands in his daily workout sessions to have more energy and feel better

* A quick guide to the weights and repetitions for a HeavyHands workout along with how to swing them right in order to get their maximum benefits.

* The truth about kettle bells and injuries (Thor says you really have to be careful), but he’s never known anyone to get injured with HeavyHands

* What Thor has noticed about the new rubber handles vs. the old foam ones

Thor says he wishes he’d have found HeavyHands 20 years sooner because they’re a great way to tone up while building endurance and strength at the same time. And in this audio, you’ll hear all about it.


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Modify Your Workout And Stay Athletic Your Entire Life


Bob used to be an all-around athlete. He did triathlons, was an avid skier, played tennis and golf. Then, he blew his knee out.

Fortunately, Bob has been working out with HeavyHands since the 1980s. When he was younger, he says he used them to help him reach his peak athletic shape.

And now that he’s older with knee problems, he uses them to get a full-body workout while he’s walking – without pounding his knee or his back. And in this audio, you’ll hear how HeavyHands can be a part of your workout throughout your life too – no matter what stage of the game you’re currently in.

 You’ll Also Hear…

* A quick guide to how much the weights and handles weigh and how to run the calculations – so you always know how much you’re carrying

* The one workout Bob says has given him the most definition for his arms – it’s also good for cardio and a great way to lose weight too

* Why Bob says the new handles can help you get more of a workout in

Getting older doesn’t mean you have to be out of shape. It just means you have to look for ways to modify your workout after injuries or arthritis. And in this audio, you’ll hear how Bob uses HeavyHands to help him do that.


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How To Turn A Simple Walk Around The Block
Into A Full-Body Workout


When Ed’s doctor told him to walk at least three miles a day, Ed thought, “Well, what about my arms?” In a normal walk, your arms aren’t really doing much, and to Ed that seemed like a real waste. So he looked around and discovered HeavyHands. He says, when he started incorporating them into his walks in October, he weighed about 265. By January, he was down to 238. And in this quick audio, you’ll hear how he’s doing it.

 You’ll Also Hear…

* The strange thing Ed notices if he puts his walks off now that’s he’s gotten into a routine with HeavyHands

* How many pounds Ed works out with and the specific exercises he adds to his walks using the weights

* Clear and straight-forward advice for anyone starting out

Ed says, like with anything else in life, using HeavyHands gets easier the more you do it. And it won’t be long before your full-body workout won’t seem like much of a workout at all. You’ll hear all about it in this audio.


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This 62-Year-Old’s Heart Rate Was So Good The Doctors Thought There Was Something Wrong


Frank has been working out using HeavyHands since the 1980s when he saw Dr. Schwartz on a local newscast demonstrating his weights. The newscast included a phone number for the doctor, so Frank decided to give him a call.

He’s never looked back, and it’s paid off. On a recent visit to his doctor’s office, doctors were alarmed by how low his heart rate was – 42 beats a minute, unusually good for a man his age. After running extensive tests, they determined his low heart rate was from years of the type of aerobic exercises he was doing.

And in this quick audio, you’ll hear Frank’s amazing story, exactly what happened when he called Dr. Schwartz, and the kinds of exercises Frank used to get his low heart rate and stay fit using HeavyHands.

 You’ll Also Hear…

* A look at Frank’s exercise routine – and how he changes up his HeavyHands workout for the worst of weather

* A weird (but effective) way Frank uses a trampoline along with his HeavyHands to modify a running workout after arthritis and a partial knee replacement

* The real problem with exercises like walking on a treadmill or doing a stationary bike – and how adding HeavyHands could remedy this

Frank says the most important thing to remember when you’re working out is to listen to your body, pace yourself, and have fun. He’s been doing that for more than 30 years with HeavyHands, and in this audio, you’ll hear how it’s paid off for him.


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Tips For Getting Your Workout Done
In About Half The Time


Michael has been working with HeavyHands for about 10 years now. He says the best part for him is that he can combine his weight workout with his aerobic one – and get both workouts done in about 35-40 minutes. He says it’s also easy to change things up and keep everything interesting, which is a great way to keep lean and tone.

And in this quick audio, you’ll hear how Michael does it.

 You’ll Also Hear…

* The biggest difference between HeavyHands and other weights – Michael says he never worries about dropping a weight when he relaxes his grip with HeavyHands, here’s why

* The physics behind the workout – and why you may not have to go heavy to get the same benefits

* A quick tip for preventing shoulder strain during your workouts

Michael says HeavyHands helps him meet his fitness goals in about half the time, and now at 58, he’s using them to help him lose weight too. And in this audio, you’ll hear all about it.


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Heavyweight Walking From Hercules


Bodybuilder Steve Reeves Forged the Way for a Generation of Strongman Stars and aerobic walking enthusiast.

Throughout his life, Steve Reeves—who died May 1 at age 74 in Escondido, Calif., of complications from lymphoma—demonstrated a fierce devotion to his craft, such as it was.

Steve was best known for playing Hercules in Italian-made, poorly dubbed sword-and-sandal epics in the 1950s, he inspired such latter-day action stars as Arnold Schwarzenegger, Sylvester Stallone and Kevin Sorbo.

"Steve will go down in history as the most handsome and one of the greatest bodybuilders ever," says fitness guru and longtime friend Jack LaLanne, 85.

Raised in Oakland, Reeves began lifting weights at 16. The 6'1", 215-lb. muscleman was named Mr. America in 1947, Mr. World and Mr. Universe in '48 and Mr. Universe again in '50.

He made nearly 20 films over the next two decades, reportedly becoming one of the highest-paid actors in Europe.

Reeves retired in 1969 at age 43, moving with wife Aline (who died in 1989) to a ranch near Escondido, where he raised and rode Morgan horses.

Until the end, Reeves remained obsessively fit. "It was very common to see him 45 miles from home on a bicycle," says neighbor Bruce Given.

Steve was also the inventor of Power Walking and introduced the world into walking with Hand Weights. His book, Power Walking was published the same years of the best seller Heavyhands, The Ultimate Exercise.

Controversy exist as to who was first in developing aerobic hand weight walking. Steve claims that he was first, before Schwartz and he claimed to have the proof.

Listen to this interview with Bob, a close friend of Steve share his stories.


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Why This 70-Year-Old Former Marine Says You’ll Get Ripped With HeavyHands

Zane Hanna is an inspiration. He’s an ex-marine, body builder, and fireman who’s still going strong at 70 years old. When Zane was in the military, he used to manage gyms, so he’s done a lot of training and has helped a lot of guys train.

Zane still remembers when he stumbled onto HeavyHands in the 1970s. He was looking for a way to build his upper body that wasn’t swimming, and he’s never looked back.

Even now he won’t miss his HeavyHands workout for much. He says it’s a nice blend of resistance and aerobic exercise with the side benefit that you’ll get ripped if you do it right.

And in this audio, you’ll hear his inspiring story, along with the workout he does in just one hour that’s helped to keep him in peak shape throughout his life.

You’ll Also Learn

• A little-known fact: Faster isn’t a better workout and neither is adding more weight. There’s one thing that matters most – “Time under tension” – here’s what that means, and how to incorporate it into your routine

• Everything you need to know about Zane’s one-hour workout: he sets his timer for 30 minutes (so he knows when to turn around and head home), then makes every step count with these core exercises

• The details about how Zane coped with his Type 2 Diabetes diagnosis (caused by Agent Orange exposure in Vietnam), the simple changes he made to his routine that helped him manage the disease – and how he’s done it all without ever having to take insulin

• Exactly why you should never make “losing weight” your exercise goal, what you should be going for instead, and the right way to make that your focus

• The demystifying truth about lactic acid burn and why Zane says you won’t ever get it with HeavyHands

• The one movement Zane sees people with HeavyHands doing wrong and how to make sure you do it right

• A quick “insider’s look” at making up your own Heavy Hands exercises – and some ideas around what Zane does

Zane is an inspiration and in this audio, you’ll hear all about him, along with his HeavyHands routine that helped get him there, allowing him to stay in peak shape his entire life.

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More Interviews Soon

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



The Difference Between The Original Heavyhands 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 Heavyhands 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 HH 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 HeavyHanders 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.


Heavyhands 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


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


Protective Rings


Protective End Caps

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.








Below are some questions and answers about heavyhands 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.



Endweight 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!


"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