Weight Vest will help spread the weight out and decrease the amound of weight on the middle of your back. There are 6 weight pockets. We use our 1 lb mesh bag weights in each pocket for a total of 6 lbs. Weight harnesses are also great when diving in the subtropic/tropical temps and wear a thinner wetsuit and don't need much weight. Quick release harness incase you need to drop the vest in emergengies.