Saturday, April 30, 2011

What's Wrong with McGymnasium, in a single-serving conversation

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Henry Emilio, you need to stay inside of mother for a couple of more weeks. Dad's got a a week of traveling to do!

So, as of the first draft of this entry, I'm on an airplane over to Sacramento, which will be followed up by a week-long drive back across the United States. We've all got the same, three options when we jump on an airplane. We could:
1. Sleep
2. Read
3. Find a single-serving friend

Any Fight Club fans out there? Remember that reference? Single Serving friends (SSF) are those people that you meet on an airplane who are your friends for as long as you're on the flight. That's your time. So, I opted to order a single serving friend rather than bust out the scary book that makes people leave me alone. If only you could get away with reading books like this on an airplane these days...

Oh, and don't look stuff like this up at the airport either. It makes your computer act screwy. I can't imagine why...

Apparently, I have big muscles, according to my SSF. Naturally, we started talking about training. By my admission, as most of you know, I'm a very unconventional strength trainer. I'm not much of fan of the McGym world as it's (de)evolved in the past 40 years. Naturally, this perked said-SSF's interest. What was wrong?

Well, if you're a fan of my blog then chances are you agree with me that there's way too much wrong with the whole gym picture. Still, I had to think for a second. How do you prioritize, in a 20 minute conversation, what's all wrong with LA Planet GoldBally's-World-McGymnasium? Well, this conversation wrapped and moved onto another topic and I felt confident, even a little proud, that I felt like I had made a serious breakthrough in this woman's mind.

First of all, SSF was a woman, and like any other woman who enters a gym, was bombarded with the notion that anything resembling the weight of a tomato can is all women should ever lift. Apparently, this is the huge difference between men and women exercising.

Okay, breathe, Justin_P. Now answer...

I've got a pretty boiler-plate answer for this one: I told her, just like I tell every other woman, that doing real, so-called men's, strength training, won't make a woman big. To get big, it's necessary to combine big lifting with big eating. Unless anyone, man or woman, adds 1,000-3,000 calories to their diet, they won't get big.

Exhibit A, Friend Allyson: Typical bulked-up female weightlifter.

So, SSF was big into flexibility. I've been asked this a lot about what I do for flexibility. My masseuse certainly did, especially since while I had the usual calcium build-up in my muscles of guy who likes to strength train, I lacked the tell-tale inflexibility. The answer is: not too much. I'd much prefer to do lots of multi-jointed exercises through a full range of motion. I've never been a fan of stretching. I just never got anything out of it. I'm of the opinion that if you don't move in a lot of different ways, it's not long before you can't move in a lot of different ways. Use it or lose it!

While we were on the topic, I told her I was a huge fan of the notion of training movements, not muscles too.

To top it all off, probably to her biggest astonishment, I told her about how the bulk of my training was BW-only. I mentioned my traveling schedule and how I even managed to get big on BW-strength training only. That's always good for a dropped jaw. I explained, using the pull-up, how just a simple grip change can dramatically alter how difficult a pull-up becomes while the weight never changes. The love affair with the iron isn't the only option to get strong!

We moved on to talking about more important things, like my son who should be arriving at any moment now. Still, it felt good to pull back a few bullshit blinders that too many people wear about getting and staying fit.

So, let me ask you: if you had 20 or less minutes to explain what's screwed up about training as the world knows it, what would be on your list of stuff to bring up?

Thursday, April 28, 2011

Saw Horse Safety Stands

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You don't always have to make everything from scratch. By combining DIY with store bought products you can make custom items in nearly no time. Today, I'll show you how to use saw horses to effectively turn your Squat Stands into a power rack. For about $50 you not only add many lifts to your home gym repertoire, you also make everything completely safe, with no need for a spotter.



Cost: approx. $50
Project Time: Shopping Time + a few minutes (if you make additions.)
Difficulty: You have to be able to get to a store and purchase items. To make the "additions" you need to be able to cut wood. (2x4s and the like).

Tools Needed:
  • Drill (only for "additions")
  • Saw (only for "additions")

Materials Needed:
  • Saw horses
  • Various wooden studs (2x4, 1x4, 4x4) - optional


Give your squat stands the functionality of a power rack.

The bulk of this project is as simple as it gets. We're going to use store bought saw horses. You certainly could make saw horses if you prefer. I opted to simply buy them for several reasons which you'll gather as you read the project.

The saw horses that I chose are pretty standard and available at most hardware stores. I went with metal ones that fold up. The fact that they fold us is one selling point. They are extremely portable. The particular ones I bought are "Task Force" brand. They are yellow, in case you're color blind and can't tell from the picture. But then if you are color blind I don't know why telling you they are yellow would help you in any way.

These are rated for 1200 lbs. each. Since there is no danger of me ever squatting or bench pressing anywhere near this, I think they will do the job just fine. I have been using them for six months now with no issues whatsoever. Logic would assume that the rating of 1200 lbs. is for their fully collapsed position. They are adjustable and you can make them much taller. I don't ever do this. I keep them in their lowest position.

Also worth noting is that their 1200 lb. rating is going to be a static load figure. Dropping a loaded barbell obviously makes the force it will impart much greater than the sum of the plates on the bar. But there is no reason to ever drop your bar, especially not from anything more than an inch or so; unless of course you pass out, but if that happens you're clearly doing it wrong.

This lowest position of these saw horses works perfectly for Bench Press for me at the current moment. Obviously that will vary from person to person. When I press with my chest puffed up from a big breath of air and back slightly arched, the saw horses are not in the way at all. When I relax and exhale, the saw horses are then tall enough to take the bar off my hands so I can breathe and roll it down to get out from under it. I suck at Bench Press so I can't imagine lifting alone without these. I have failed reps too many times to count. Having safety stands are crucial when training alone.

For squats, the saw horses alone are not quite tall enough for me. To remedy this, I cut a 2 x 4 the length of the top of the saw horse. With the 2x4 making the stands higher they are the perfect height for me. If I were to go "ass to grass" on my squat the stands will take the bar off my back. I squat to just below parallel normally. So when I do this, the stands do not interferre. But if I fail a rep I can simply sit back down ATG to put the bar onto the stands. This I have also done many times.

A simple allen wrench makes a great securing pin for any height additions you add.
Of course, simply putting wood on top of the saw horses might not be so stable. This is another big selling point of the saw horses I bought. They have pre-drilled holes on each end. I mimicked this on my 2x4s so they also have two holes in them, one on each end. Now you could put a bolt and nut through these and bolt them down, but then it would take some time to switch between my preffered squat setup and my bench press setup (which doesn't use any wood on the saw horse.) So instead I simply used allen wrenches. I can use these like a "pin" that will hold the wood attachments in place when lifting. But they can quickly be slid up and out when I need to make a change.

By putting the saw horses up against the squat/bench stands as shown below, you effectively turn your squat stands into a power rack. Now you can lift alone in complete safety and not worry about failing or holding back or not training to failure. Even the psychological benefit alone is huge. Knowing that you're safe and that you can fail safely will allow you to push beyond your comfort zone and go for that last rep or two, even if you might not make them.

Some guys bench alone with no spotter and no safety stands. My brain cannot compute the reason why.

You can use all kinds of various wooden blocks to increase the height of your saw horses. 1 x 4 , 2 x 4, or 4 x 4. The reason why I do this and add these "accessories" rather than simply adjusting the saw horses higher is because it can take quite a bit of time to adjust the horses up. Wooden saw horses don't adjust at all, but are strong. Plastic ones do adjust, but I wouldn't use plastic for this purpose. Metal ones also usually adjust and they're strong but adjusting them typically means taking out several bolts. Taking off a block of wood, secured by an allen wrench "pin" takes less than a second.

You could also use these to emulate things that normally require a power rack, such as "Rack Pulls" and Shrugs. And as you'll see in a future project, I've even made Dip attachments for these so I can do dips without needing a dedicated or wall mounted stand alone dip station. Should the mood strike you, you could also put a barbell over these stands and get under it and do things such as Inverted Rows.

These particular saw horses were $20 each, $40 for the pair. A few more bucks for the allen wrenches and 2 x 4s if you need them, gives us a total of around $50 after tax. Add this to the $50 Squat/Bench Stands and now you've made the equivalent of a Power Rack for $100. The cheapest new power rack I've seen ends up being over $300 when all is said and done. You can get them much cheaper used IF you can find them, which can be a big "if" depending on where you live.

By simply adding a few sawhorses you can take your 5 gallon bucket squat stands to the next level. You can Squat, Bench Press, Overhead Press, Front Squat, Shrug, Rack Pull, Inverted Row, and much more. All safely by yourself. Just like you had a power rack. But you can also fold it all up and push it into a corner or closet if you need the space. And many prefer the squat stands over a power rack because of the feeling of openness and freedom, though this is largely psychological as most power racks have plenty of room to do your lift.

-Carl

Free Bodyweight Training Guides

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Free Bodyweight Training Guides

Bodyweight training is certainly part of DIY training, you don't need much equipment (if any, possibly a pull up bar) and fits the 'Frugal Fitness' bracket.

















Although there is nothing to build, here are links to some really good 'Free Bodyweight Training Guides'

Jim Halton

Art of Manliness Push Up Guide

Body Trainer Chin and Pull Up Guide

Art of Manliness - 5 Gut Busters

Burpee Guide

How to Work up to a Hand Stand

Bodyweight Circuit Workout

And some more (not absolute Bodyweight movements)

Medicine Ball training using this DIY Medicine Ball

Strong Like a Bull using Kettlebells using this DIY Kettlebell

Wednesday, April 27, 2011

More than just squat stands

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Though these stands have been posted online before, I aim to improve upon existing internet plans to combine the squat stand and the bench press. It's more like a portable power rack at this point. Whatever it is, it's only about $50 and is strong enough to support a quarter ton, or even more.




Cost: approx. $50
Project Time: 1 day (plus drying time)
Difficulty: You have to be able to cut 2x4s, drill into 2x4s, put glue on 2x4s, drive screws into 2x4s, and mix and pour cement into a bucket containing the bottom of said 2x4s. If you can handle that, then you're good to go.

Tools Needed:
  • Drill
  • Saw (any kind that can cut a 2x4, your choice)
  • Sander (either electric or get a rubber sanding block to use by hand)
  • Trowel or small shovel of some kind to mix cement
  • Container in which to mix said cement

Materials Needed (short list):

  • 2x4 studs (you'll need about nine)
  • Box of 2 1/2 inch deck screws (I like T25 star bit)
  • 5 gallon buckets (two of them)
  • 120 lbs. of ready to use cement (Quikrete)
  • Wood Glue
  • Metal Backing Plates (more info in elaborate list below)
  • Twine (or some form of pliable strong rope/thread)
  • Sticky Foam or Cork or something similar, and Duct Tape (optional)
  • Paint / Stain (optional)
  • 2 big metal "L" brackets (optional but recommended for bench press, see video at bottom)
  • 2 bolts, washers, and nuts that fit the holes in your saw horse (optional, see video)
  • Scrap plywood or OSB (optional, see video)
  • 5 ft. length of 1 x 6 board (optional, see video)

Materials Needed (elaborate list):
 
  • 2 x 4 studs (8 ft. long each) - I needed nine for my build. It may vary depending on what you're doing with your second tier.
  • Box of 2.5 inch deck screws - I prefer to use deck screws with a star bit head (T-25). They won't slip around like Phillips head screws can. If you don't have a T-25 bit, pick one up at the store for about $1 when you get your screws.
  • 5 gallon buckets - You need two of these for this project.
  • 120 lbs. (dry) of ready to use cement mix (Quikrete) - My estimate is that you'll need about 120 lbs. of this stuff. They sell it in 40 lbs. bags and 80 lb. bags. I got two 80 lb bags and have a little more than half a bag leftover. Three 40 lb. bags should do if you don't want to have leftovers.
  • Metal Plates - click here to see a picture. There are a few options with this part of the project. I'm simply going to instruct you on the easiest way that requires the least amount of special tools or effort. You'll need 4 of the larger plates (approx 3" x 7") and 4 small plates (1" x 3"). You can find these near the lumbar with the rest of the decking/framing braces. I also show you a fancy upgraded version, for which you'll need 10 of the large plates. Scroll way down to see and decide which you like better.
  • Twine - In order to "stake" down our stands while the cement dries to keep it level. Just like when leveling posts for a deck or mailbox. It's doesn't have to be twine as long as it's pliable enough to tie down your stands and strong enough to not stretch so that the stand stays level.
  • Sticky foam - Like the kind you'll find in the craft section at Walmart. This is optional, and you could use duct tape as well. The purpose of this would be to avoid metal on metal contact with the bar and the backing plates. But then again most guys like metal on metal contact and the sound it makes is good because it lets you know you've hit the rack and can lower the bar. I used foam only on the small metal plates but not the large ones.
  • Paint / Stain - Completely optional as it's purely for aesthetics. If you plan on painting the bucket make sure you use a paint designed specifically for plastic use. Krylon Fusion is a common choice for plastics. However, Vinyl Dye, which can be found at auto parts stores (like Auto Zone), actually soaks into plastics so it won't chip off. It smells absolutely horrible and does so for many many days, so I'd probably avoid it for this project. The better solution would be to simply buy buckets that are already a solid pleasing color, like black. Or, like I did, you could just not give a shit what the bucket looks like.
  • Wood Glue - You may be able to argue this one as optional but it certainly doesn't hurt. Better to make things as strong as possible, especially when they are going to be load bearing. Even if it's just for psychological comfort.


The top tier is for normal humans to Squat. Also useful if Mr. Fantastic wants to Floor Press.

This is the centerpiece of your home gym. As far as I'm concerned, if you're not squatting then you better be missing a leg or recovering from surgery. There are a few different alternatives you can use in lieu of a rack or stands, such as the Steinborn lift, cleaning the weight into place, or using chairs or furniture as stands, but these are all temporary and will start to limit you on the lift when you're ready for the weight to increase, which won't take long, even if you've never lifted before. But while their name suggests their use for squats, you can use these for much more, including overhead pressing and in the case of this build, the bench press.

I did not create the idea for these "5 gallon bucket squat stands". Two people, at least, before me posted these online. However, like most projects online, they usually don't have great instructions to go off of. That's all fine and dandy for a guy like me, who has been doing this kind of stuff for 15 years. But the average person, as I've been told, will often shrug these projects off, feeling that they don't have the knowledge or skill to do it. I hope my tireless explanations of each project will help people get over that concern. If you're an adult human, you possess the motor skills to do all of this stuff. This article, will hopefully give you the knowledge you need to feel confident enough to try it.

Bottom tier is for bench press. You could also build it higher to be a second squat stand for the shawties.

The design I made has many additions or refinements or improvements to the basic design of these stands. My design, as featured in this article functions as both squat stands and a rack for the bench press. You just have to add a bench. I will be showing you the stands (including the second bench press tier - which could be raised to make a double squat stand if you want) in this project. To see how to make the bench go to the Strongest Bench You'll Never Buy project.

PLANNING THE FIRST TIER (SQUATS)

First thing you need to do with any project is measure, so you'll also need a tape measure and a pencil. That kind of goes without saying in any building project. In the case of these squat stands they're not adjustable so you need to know the correct height for yourself, or whoever is going to be the one using them. It's always better for the bar to sit too low than too high. If it's a little too low, even a lot too low, You can still bend your knees to get under it. If it's too high, at best you'd have to unrack it on your tippy toes. At worst you can't use the rack at all. Unracking on your toes is a bad idea when you've got several hundred lbs. on your back.  Measure it correctly, and if you're not sure, err on the side of making it shorter. If you're making a "double squat stand" that has multiple tiers for two different people of drastically different heights, start with the taller person first. If you're using the second tier for bench press, start with the squat rack first. If you're just doing a single person squat rack, then you'll just skip the part when we make the second tier altogether.



The first critical board we need to measure is the one on which the bar rests, Board B (see diagram #1). That's right, we're starting with B, because the length of all the others will be relative to this one. What I've found is that a good height for low bar squats is for the bar to be nicely nestled in your arm pit if you were to stand barefoot next to the bar on the completed rack and put your arm over it (see picture below). A bar is roughly 28 mm in diameter, which is 1.1 inches. So the measurement you want to take is from the floor to the top of your armpit when you're standing straight up. This is for low bar back squats. High bar or front squats or standing presses has the bar sitting even higher on your body so no worries there. This measurement lets you do all these things with ease. Since low bar is the lowest position you will be doing, we measure ideally for that because if that works, everything else will too.

Impaled by a barbell, or just putting my arm over it? I'll let you decide.

So, measure from floor to armpit when barefoot and subtract one inch from this (to account for the bar). You can make this measurement in shoes if you wish, but remember shoes make you taller. Err on the side of making it shorter. You may opt to lift barefoot sometime so I like to measure without shoes. If you do this, then when you do wear shoes it will just mean you'll have to bend your knees an unnoticeable tad more to unrack the bar, no big deal. Since it's not adjustable better to have it be ideal for the shortest scenario, low bar back squatting barefoot. Floor to armpit minus one inch. This is the length of your first board (board B).

The next two boards are easier. Board A is the back riser of your stands. It's the tallest board that you're going to rack the bar into. If you want to ensure perfection then stand up straight and measure from floor to the middle of your neck, while wearing your lifting shoes. This is going to be the highest point you're ever going to have a bar on you either from overhead presses or high bar squats or front squats. Take this measurement (from floor to the middle of your neck) and add about 5 inches to it to ensure that the back riser is significantly higher than the bar on any lift you may be using this rack for, whether that's front squats, overhead press, or high bar back squats. This ensures you'll be able to easily rack the bar by walking it into the risers and then down. You won't have to guess if you're over the "hooks" or not. If you get a little crazy with this and make it way too tall, no problem, you can always trim it down at any time in the future. Better too long than too short on this one.

For Board C, which is the "hook" or catch part of the stand, you don't want these to be too tall. If they are you'll hit them on your way in and out of the rack. They have to be low enough so that you can clear them on a barefoot low bar back squat, which would be the lowest point the bar will be on any of the lifts you'll use this for. You're going to want these to be at least 1 inch taller than Board B, but you don't need it to be much taller than that. I'd say 2 inches taller than Board B at the most and even that is excessive. But remember, you can always trim them down after the entire rack is complete, if you notice that they're too tall. But as long as they're 1 inch taller than board B the bar isn't going anywhere. Remember the bar itself is only about 1 inch "tall". There's no consequence to them being taller as long as you easily clear them when racking and unracking your squats.

If you just want a single squat stand, and not a double squat stand for two people of different heights or the dynamic duo squat and bench press stand, then you're ready to start cutting, Make two of each board (A, B, and C) so that you'll have a pair of stands. One won't do you any good. Since you're only making the single squat stand you can skip down to the section called "Putting it Together."

PLANNING THE SECOND TIER (BENCH OR 2nd SQUATS)

If you want to add a second squat tier for another person who is significantly shorter than you, and thus can't use the same rack as you, just repeat the process for their "board B and C". The shorter tier's back riser is the taller tier's board C, which you've already measured. See the diagram and this should make sense. If your second person is taller than you and needs a higher rack tier, you weren't paying attention. You were supposed to start with the tallest person, remember?

Now, if you wanna be cool like me, you can use the second tier of the rack for bench press instead. This is a great way to save space.  Both squats and bench press are major lifts you want to do. They're part of the big three (squat, deadlift, bench press). Might as well have these racks pull double duty. This will take your "squat stands" one step closer to full power rack function. In fact, when you add the DIY safety stands (we'll talk later) you'll have something that functions exactly like a power rack. If you just make these squat stands, how are you going to bench? Most people don't have a ton of space, and you probably work out alone so I think this is the most efficient design. It means you don't need space for a separate dedicated Bench Press station.

The back riser for the bench tier is already done, it's board C of your squat rack. So we just have to measure the board that the bar will rest on top of (board D) and the front catch for it (board E).

First is Board D. I'll be honest, I'm no Bench Press expert. In fact, I suck at it. Even so, I do know the mechanics involved and therefore what measurements we need to make a workable bench rack. Standard benches are 17 inches in height. As will everything in this project, making these too short, is better than too long. If it's too long you won't be able to unrack it. Too short would just mean you have to bend your elbows a fraction more when unracking.

If you already have a weight bench you can make the measurement by laying down on it and doing your best to get into position (shoulders back and tight, etc.) just like you were about to bench. Extend your arms as if you were at lockout position and act as though you are taking a wider grip (hands farther apart). A wider grip makes the bar height at lockout lower since your arms are angled outwards and not straight up. We plan and measure for the "worst case" scenario. You don't want Board D to be too high. If it's a little "too low" it's no big deal. Too high can make it unusable. So measure when simulating a wide grip to ensure if you did want to use a wide grip, there will be no problems racking the bar.

Have a friend measure from floor to your palm, where the bar will sit. This measurement is the highest point where the bar will be. You won't be able to raise it any higher without sacrificing form, so your catch (Board E) has to be less than this measurement (more on that later). So take this measurement (floor to palm when in position on the bench) and subtract about 3 inches. This is the length of your Board D.

If you don't have your bench then repeat the same procedure as above but do so while lying on the floor. Since a standard bench is 17 inches in height, just add 17 inches to your floor measurement. So if you're lying on the floor measure from floor to palm and add 17 inches. Then subtract 3 inches and that's the length you need for Board D.

If you don't have a friend to help you measure than you can make the measurement yourself by holding a pencil in one hand, as if it's a tiny barbell, point facing out (away from your face). Take your position, either on the bench or floor, but do so with your body right next to and parallel to a wall. This way your pencil head will be right against the wall. You can get into position and simply make a mark on the wall. Then measure from floor to this mark (add 17 inches if you are lying on the floor and not a bench) and then subtract 3 inches from this. That will be the length of Board D.

Now for the last board (board E). This is the catch to prevent the bar from falling off the front of the bench press rack. The height of this bar ideally needs to be as short as possible. Proper bench press technique requires you to tuck your shoulders back together and into the bench. As such, your arm's reach becomes effectively shorter and you somewhat "pull the bar forward more than going straight up for several inches to clear the front catch. If the catch for your rack is too high you'll need to roll your shoulders up to allow your arms to get the bar high enough to clear it. This puts you in the wrong position to press. Notice how short my Board E is (pictured left); It doesn't even cover the entire height of the bar.


There's no reason to sacrifice technique to accommodate an incorrectly built rack. Building the rack yourself means you can make any piece any length you want it. You obviously need enough height on the catch to prevent the bar from rolling forward, but you don't want much more than that. I'd say at most make board E 1 inch longer (taller) than board D. But like I said with the squat boards, you can always trim these down at any time in the future (that's what I did) so don't freak out about it. If it's too tall and you're hitting it upon racking and unracking your bench with proper form, then trim them down. But one inch taller than board D is a good standard because the bar itself is about 1 inch tall so that's enough to keep it where you want it. There's really no need to go higher than this. It's no more effective and it is just going to get in the way.

PUTTING IT TOGETHER

Okay, so everything is measured. If it's not cut then do so now. I'll wait. A miter saw is probably the fastest and most accurate way to easily cut 2x4s like this. But even a hand saw will suffice. We're going to build this thing like a sandwich. For condiments we're using wood glue, and instead of toothpicks we'll use deck screws. First thing to do is dry fit it all. Lay board A on the ground first. On top of that put board B, then C, then D and E if applicable to your project. Sure up the bottom ends so they're all in line. This is what the final block of wood is going to look like.

Next we want to mark where we're going to put the screws in. To do this we'll mark on the sides. We're going to screw boards together by twos. That is to say any given screw is going to go through two boards. To do more than that we'd be in the realm of using bolts, and to do that would require we have a big ass drill bit to go through 5 boards. (okay, that's not completely true, technically speaking.) But bolts that long are more costly. If you know how to do it and want to thread bolts all the way through your 2x4 sandwich, feel free to do so. But I like to use screws. This means we have to screw the boards together one by one. That means a lot of screws, so we have to make sure they don't interfere with each other.




The way we're going to plan that is shown in Diagram #2 (above). Position the boards on the ground so that Board A is on the bottom and they are stacked as shown. Mark across the side of board B and board A. As shown in the pic, this mark will cover the bottom half of board B and the top half of board A. Now move about an inch to the left. This time mark across board C and B in the same fashion, this one covering the bottom half of board C and the top half of board B. Move another inch or so to the left and mark across D and C, then move left again and mark E and D. If you're not doing a two tier design you obviously omit the steps for boards D and E. Then just repeat the whole process all the way down the board. As you get to the end don't worry too much about things being perfect. Remember the bottom foot of this thing will be in cement. Just get enough screws in there to hold it together.

Notice that there is a space of one board between marks (screws) along the same plane of height. As shown below, you will put screws directly above / below others but there will be an entire board in between in which neither screw is driven into. Think of it like stairs. Mark a line, move over and up and mark another. Repeat until you're out of boards. Then drop all the way down to the bottom boards (A and B) and mark your next set of "stairs". The first "stair" and the final "stair" in a sequence will be directly over/under each other. In other words, your mark covering Board E and D and your mark covering B and A will be directly in line. If you're not doing a two tier system then you don't have boards D and E. In which case none of your screws will be directly over each other.

If I've confused the hell out of you then just remember it's not brain surgery. We're putting screws into wood. All we need to do is hold it together and make sure the screws don't bump into each other. Whether you do it exactly as I've laid out or not it doesn't matter. Just get enough fasteners into the wood to make it solid and stable.


Now you take the boards off one another and keep them facing the same side up as they were. Go ahead and put a mark on the top so you know which side is up. We're going to pre drill holes rather than just drive the screws in. This will ensure that we don't split the wood. Find a drill bit that is smaller than the width of your screws. If you drill the holes too big the screws won't have enough wood to screw into. So pick a drill bit that you can clearly tell is smaller than your screw width (the shaft, not the head).


Take Board B and put it on top of Board A. Make sure the bottoms are lined up. You're going to drill through them both so make sure it's all square since this is going to be how they're screwed together. Look at your marks on the side of Board B. You'll have two types of markings. One that covers the top half of the side of board but not the lower half, and those that cover the lower half but not the upper half. The ones that cover the lower half will also extend onto the top half of board A. These are the marks that you're going to drill. Confused? See Diagram #4 below. Leave the other marks alone for now.

I recommend putting two holes on the face of each board, in line with each of these marks (see picture). Now your drill bit may not be long enough to go far enough into the bottom board, in this case board A. That's fine. Just make sure as you load it into your drill you keep it long enough to get a little bit into the bottom board.

Drill straight down through board B completely. You'll end up going into Board A a little bit. Repeat this procedure, putting two holes for each mark on the board. Then you'll have to take board B off of board A. There will be shallow holes through this board. All you have to do is deepen them. To know exactly how deep, put a screw against the side of two of the boards. Notice how far it goes into the bottom board. This is roughly how deep you want to drill the holes in that board. It doesn't have to be exact but that gives you an idea.


After you have all the holes drilled to connect B and A get your wood glue. We have to assemble this like a sandwich one board at at time. Slather board A with glue, then put board B on top of it. Line up the edges. Now start driving your screws through the pre-drilled holes. Everything should line up perfectly and they'll go in with ease. Drive the screws in until the heads are forced into the wood slightly. This is called counter sinking and decking screws like this will do it naturally in softer wood like 2x4 studs. Just counter sink them a bit so that the heads are not sticking out of the wood. Don't sink them too far in. We just need the board flat so it rests against the next board nicely.

You should also have a towel or something to wipe up the glue as it will get squeezed out between the boards like too much mayonnaise on a turkey sandwich. Now Boards A and B are completely secured. You're going repeat the entire process with the next board. So put board C on top of board B, line everything up. Then drill through board C according to your marks, just as you did before. Take board C off, deepen the holes on board B. Slather B with glue, put C back on and screw it down. Repeat again and again for D and E. Now you've got the wood all secured together. Repeat the entire process for the other stand. Let them dry for a few hours. If you're too impatient, it won't be the end of the world if you continue on immediately.

EXIT WOOD, ENTER STONE

Once ready, it's time to mix the cement. Follow the directions on the bag. It's not rocket science. You're mixing the powder in the bags with water until it's the proper consistency, again read the label. Because you're not mixing a lot you can use a hand shovel / trowel to mix it. It may even be better to have a smaller tool to do so but I'm sure a large shovel would work just fine too. I'd recommend you put something down over the area you're going to be mixing and pouring; An old sheet or plastic drop cloth is fine. Put your 5 gallon buckets and mixing container on the sheet. I'm assuming you're doing this on a surface like your garage.

Stand your wooden posts up in the buckets and center them. Now start shoveling your cement into the buckets. Fill the buckets up. Leave an inch or two at the top. Like I said, this is going to take about 120 lbs. of dry mix, maybe a little less. The wood studs sit directly on the bottom of the bucket which sits on the ground. Since gravity pulls straight down, the force it transmitted from the barbell through the wood, to the ground. The main job of the cement is to hold the studs upright and make them bottom heavy so they won't tip. In other words, the cement isn't actually load bearing, its function is in stabilization.


The way you'd typically brace a post in cement like this would be to put stakes in the ground and tie ropes to the post on each of the four sides ensuring that it cannot move. But to do that here you'd have to find a pretty flat level spot to put the bucket in your yard.

If you have enough heavy weights or other heavy objects you could do the same in your garage. But rather than using stakes in the ground, tie the rope to the weight plates instead. Tie a heavy plate to each side of the stand, (4 sides 4 plates) pull them tight and adjust them until the stand is level both front to back, and side to side.

After you get them level, just let the cement dry for a few days. Resist the urge to use them as soon as you think you can get away with it. Let it sit for 48 hours. Now that the cement is dry the stands are usable. However there are a few more alterations we can make to improve the function of our stands.

ROUND > SQUARE

First is to round the inside edges of the bar catches, that is the stud that sits in front of the bar to prevent it rolling forward (Boards C and E). You don't have to do this but it does open up a little more room when lowering the bar back onto the rack. It also encourages the bar to roll into the rack if you happened to put it down on the front wood catch. There's plenty of room to rack and unrack the bar and I've yet to have any trouble but nevertheless there's no reason not to do this, is there? To get the curve you could use a router but really all you have to do is cut the corner straight off. Any kind of hand saw will do.

Of course this will not leave you with a rounded edge. To remedy that use a sander with a heavier grit paper. You can do this by hand as well if you have a rubber block. You may have to do it by hand unless you have an electric sander small enough to get in there. Just work the edges until it's rounded nicely to your liking.

Rounding the tops of your front catch pieces functions better and looks prettier.

Since we've got the sand paper out, might as well clean up all the edges to take off any sharp corners and splinters. It doesn't have to be a perfect finish job, unless you want it to be. Just make it safe by eliminating any rough edges.

Now is the best time to pretty it up and paint it if you choose. Any kind of paint will do. If you're buying paint specifically for this don't get too much. A quart is typically the smallest size in which you can really get paint, and even that will be more than you need even if you give it several coats. If you plan to stain it then a small pint can should be enough. If you did paint it, let it dry fully. If you stained it, it will be dry enough to continue in much less time since stain soaks into the wood you can continue even when it's not completely cured.

HEAVY METAL

The next alteration is to put metal plates where the bar is going to contact the wood. If you don't do this the bar will eventually wear away at the wood. I'm not saying it will get so bad as to compromise the integrity of your stand but with a simple metal plate you can remove the issue entirely. There are many ways to accomplish the task. Most involve cutting and/or bending metal. It's not such a big deal but when choosing which to include in this article I opted to keep things simple.

If you choose the simple version (left) put the plate all the way down, unlike shown in the picture.

The simple version is to merely take the store bought metal plates, put them against the wood (Boards A and C) and slide it all the way down so that its bottom edge is in the corner between back riser and where the bar sits on top of Boards B and D. If you leave a space of open wood below the metal plate (like shown in the picture), the bar will eventually wear away at it. Then either put in small screws or nails through the holes in the metal plate to secure it. One in each corner is enough

If you choose the fancier version, as shown above (right), you have some work to do. You have to bend your big metal pieces into three sided brackets as shown in the picture to the right. You can accomplish this by measuring your plate against a 2x4. By bracing it against a block of wood (2x4) you can start to bend it mostly by hand.  But you'll have to use either Vice Grips, a hammer, or both to really finish it off and get a sharp 90 degree bend.

For the squat risers, the sides of these brackets will be too long and hang off the 2x4. It would not be a big deal but the corners of these things are not exactly made of cotton balls. To ensure you don't scrape yourself on them, use your hammer to bend them around the back of your risers. This eliminates the need to cut the brackets to perfect size, which can be a time consuming event. You don't have to worry about this for the second tier, for obvious reasons.


The picture to the left isn't an exact step by step process but gives you an idea of the technique involved. With these " [ " shaped brackets you can stack them one above the other to cover the entire height of your back risers. You can now also fasten them with screws from the side. The benefit of this is that the screws are not ever going to touch the bar and potentially scratch it.  This is the version I use on my stands at home.

Another way to accomplish this is to use metal "flashing" This is thinner metal that you can cut with tin snips or even garden sheers. Bending it is also easier. You'll still use the block of wood technique where you use the wood as your shape and your hands and hammer to shape it to the block. With flashing you'll be able to use a single piece to span the entire height of your riser. And you'll be able to drill and screw through the sides to keep your front piece completely clear. I haven't priced flashing so I don't know which of these ways is the cheapest. But I figured that this idea bears mentioning as well. As I said, there are many ways to go about this. You can choose whichever you fancy most. I used the "simple" version for 6 months and saw no issues with it.


Now for the bottom plates. Take your small (1 x 3") metal plates. Put them onto the top of Boards B and D). Drive two screws into them, diagonal from each other, as shown below. Now you can cut out a piece of craft sticky foam and stick it on top of the plate. This design does a few things: First, the metal plate protects the top of the wood so it doesn't get smashed and splintered. The position of the screws acts to help keep the bar centered. The foam protects the bar from metal on metal contact with the screws and it also furthers the centering of the bar as over time the bar creates a groove by smashing down the foam.

However, I have noticed after years of use that this design can scratch your bar. To prevent this see some suggestions below.

With this design the bar will find it's groove and stay in the center of the "hook."
Another option is to use cork instead of foam. Creating a ring of double sided tape via duct tape and sticking it to the back of a piece of cork, also works. This is much thicker and doesn't crush like the foam. You could also buy a longer piece of metal (perhaps flashing material) and bend it down the sides and mount it via screws from the side.

CONGRATULATIONS

There you have it, a pair of squat / bench press stands. Each one will weigh in the neighborhood of 80 lbs. You can move these relatively easily, especially after you begin using them to develop your strength. When you're squatting and deadlifit hundreds of lbs. 80 lb. stands are not a big deal. So you can move them out of the way when not in use, if you don't have a dedicated space to keep them out. They are completely bottom heavy and therefore won't tip over or slide when you rack and unrack the bar. The amount of tilt you have to get before these things will fall is enormous. It will never happen by accident and you'd be hard pressed to do it on purpose, if you have a loaded bar on your back.

I have, as of yet, tested these with a load of 450 lbs. They handled it with ease. The compression strength of the materials , given the way gravity will put the force, can handle more than a, literal, ton; a weight that you'll never squat. And if you're ever squatting even near half that, say 1000 lbs. I think you could probably swing to buy a high quality commercial setup; which is not to say that you would have to. Wood is strong. Your house is likely made of it, as is your deck. And a well put together wood product is better than a flimsy cheap metal commercial product. It's a cheap material that's easy to work with and in the right configuration is strong as all hell.

Here's a video with a few upgrades. I've used these stands for about 2.5 years with no problems but here are two things I recommend you do from the start.


This was a long post. I hope I've covered everything. If you have any questions, leave a comment and I'll do my best to answer them.

- Carl

Monday, April 25, 2011

DIY Suspension Trainer Video Playlist

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DIY Suspension trainers have been looked at lots of times on DIYstrengthGear, here's a great Youtbe Playlist featuring different ideas for making your own.




Check out previous posts TRX/Suspension Trainers


Homemade Suspension Trainer Video - Ross Training

Spacer Plates: the quest for mid-shin height

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Learn how to raise any bar to the proper height for pulls off the floor. This project eliminates the need to use the big plates, and thus add 90 lbs. to the bar, to achieve the correct bar height. By saving scraps from other projects, you can make these for absolutely FREE.




Cost: Free to $15 (depending on what materials you have)
Project Time:  30 minutes (depending on what tools you use)
Difficulty: You actually need to be able to work a saw and drill for this one. A step up from our previous projects but nothing that requires much skill.

Tools Needed:
  • Drill
  • Saw (jigsaw or hand saw + coping saw)
  • Hole saw (a drill attachment)

Materials Needed:
  • Sheet of plywood or MDF (you don't need the full sheet, just large scraps)

No, it's not a perfect circle. Who do I look like, Michelangelo?

Here's an easy one for you today. But before we start I have to make the point that this project is best done with leftover wood that you already have so that it would be free. If you make other projects, such as a weight bench, you will probably have leftover plywood you can use. If you don't do that, just try to keep the cost down, I'll explain why at the end of this article.

Pretty much any lift where you pull from the floor, be it deadlift, barbell rows, power cleans, or the Olympic lifts, requires that the bar be a specific height from the ground; the height that it sits with 45 lb (20 kg) plates on it; which is to say about mid-shin height. This is no issue if you're lifting at least 135 lbs. (61 kgs) since the big plates will put it at the correct height. But what if you aren't lifting that much yet, or what if we're talking about a warm up set that is lighter than 135? To do this right you'll want plates that are the same size as the 45s but that are very light. You can buy these online but they are not common or cheap. You could also buy Olympic bumper plates but they too can be expensive and they're also overkill for this purpose since they are mainly designed not as spacers but as shock absorbing plates for the Olympic lifts.

Or you could keep your money and make them out of wood. Pretty much any flat piece of wood, be it MDF or plywood, will suffice. Construction is simple. You don't even have to do any measuring. Just lay the wood flat and put a 45 lb. plate on it. Trace around the edge, and then the inner circle as well.

Now all you have to do is cut it out. If you have a jigsaw or a rotary saw, such as the Rotozip, that will obviously be the fastest and easiest way to do it. If you don't have these tools, you can do it the old fashion way. A hand saw, one made for wood. The kind that usually has a wooden handle and a "triangular" shaped big blade. Do not use hack saw. A hack saw can't cut through long lengths of wood for obvious reasons - its frame only allows it to cut about 4 inches deep, a little longer if you angle it but it won't work for this task.

However, a hand saw can't really cut curves all that well. The hand saw is to rough cut and assist. So cut the sheet of wood down to a square that barely fits the traced out circle. In other words, like an 18 x 18 inch square. Then chop off the corners to make it look more like a stop sign. Now to actually cut out the circle you're going to need something like a coping saw. This basically looks like a small hack saw with a smaller and more flexible blade. The blade can also be spun around which allows the metal frame to get out of the way as you cut around. Cut around the outer circle and you've got a plywood circle the same size as a big 45 lb plate. But this one only weighs about 2.5 lbs. if you use plywood. Don't worry if it's not a perfect circle, it will still get the job done just fine, and it's not like it's one of those "stop sign" plates at some crappy gyms.

To cut out the hole in the middle, if you have a jigsaw or Roto saw you can simply cut it out with that. In the case of the jigsaw you will need a drill with a big enough bit to make a starter hole to get the jigsaw blade in it. A saw such as a Rotozip can plunge right in, like a drill so no starter hole is needed. If you are using the hand/coping saw technique you're going to need another tool for this.

In any case, the simplest way to cut a perfect 2 inch hole in wood is to use a hole saw. This is not an actual tool itself but rather a bit that attaches to any drill. It is not a wood boring bit, that's something different. A hole saw is basically just a drill bit that has a circular metal cup with saw teeth around the edge.

You want a 2 inch hole (or larger) in the center of your plate. Using a 2 1/8 inch hole saw is perfect for the job. It's also a standard size used for door knobs and door locks. Simply line up the outer edge of the hole saw with your markings and drill until you get all the way through. A hole saw is obviously designed for this task so it's the easiest way to cut out the center hole and you'll get a perfect circle as well. If you're struggling with using a hole saw, here are some tips:
  • Don't push on it like you're drilling to the center of the Earth. If the bit isn't spinning then you're not cutting. Ease up and get it spinning and you'll wear away at the wood.
  • Charge your drill. If your drill is battery powered make sure it has enough juice left to get the job done. Cutting holes with hole saws requires more energy than drilling through drywall.
  • Adjust the torque of your drill. If you have a modern drill, particularly a cordless drill you should see a bunch of numbers around the collar. The higher you set it, the more torque the bit will spin with. You're not supposed to end a sentence with a preposition. I should say. The higher you set it, the more torque with which your bit will spin. Setting it to the little picture of a drill bit is prudent for this task. The purpose of adjusting torque is so that you can lower it when using the drill as a power screwdriver. Lower torque means it won't continue to try to spin the bit when the screw is fully driven in the wood, thus stopping the risk of stripping the screw head. But we're not driving, we're cutting a hole. If you're hearing a lot of clicking and your bit isn't spinning, raise the torque.
  • Tilt your drill. If you slightly tilt your drill you end up cutting through one side of the circle while easing up on the other. Cutting through a smaller surface area causes you to cut faster. By rocking your drill side to side you can make shorter work of the task. Note, that I'm talking about very slight movements. This is something you get a feel for.

None of this is necessary if you have a beast of a drill. I have my Grandpa's old corded drill. That thing is a monster. It doesn't accept today's larger bits, which includes hole saws. So I simply filed down my hole saw bit so that it fits in the old drill. I can make short work of such projects because that old tool spins like it was made to take a straight path to China.

Getting on with it, once you cut out your center hole you've got yourself a spacer plate. Obviously you need a pair of these so cut out two plates. Depending on how thick you'd like them or how much you want them to weigh, you could cut out more and glue them together. or you could have just used a thicker piece of wood. For my purposes, I just used a standard piece of plywood (1/4 in.) and kept it single layer. As far as stability goes you're going to want to use you collars when lifting, since they are mainly used for pulling from the floor. Tighten up the collar and even a single thickness setup is solid and steady. No need to make more work for yourself doubling up for no reason. You can make a pair of these plates for only a few bucks or even for free if you have scrap wood.

Now you're at mid-shin height, and you've only added 5 extra lbs.
There are improvements you can make to these such as using thicker wood, bracing the inner hole with washers and coating the outer edge in Plasti Dip (rubber coating). But this is basically futile and here's why. You can go online to stores like rogue fitness and literally buy a pair of 10 lb. bumper plates for $30. If you want state of the art, infinitely durable, shock absorbing plates, just buy them. The purpose of this project is to make nothing more than cheap spacer plates. If you want something fancy you're better off saving the time and buying them because it's no cheaper to make a knock off. Those listed improvements would add about $15 to the cost, which means they are now the same price as bumper plates if you had to by the wood as well.

Like I already said, this project is really lucrative if you have left over wood, in which case the price becomes literally free. Just keep in mind the cost when making any project because it's only worth it to make it yourself if it fits certain criteria over commercial products: It's much cheaper, It functions better, or it's your only option. In this case nothing you make will function better than a commercial bumper plate. And with a price point of $30 you have to keep things very cheap to beat it. That's why I endorse the single layer plywood plate design because as soon as you start getting fancy, especially if you have to buy a $15 sheet of plywood to begin with, your budget goes out the window fast and at some point you just have to say that it's better to buy the damn thing and get a bumper plate instead of just a spacer plate.

-Carl

Sunday, April 24, 2011

Foam rolling is for church moms

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The foam roller is the perfect DIY project. Not only can you make it better than commercial options, you can make it for 1/3 of the price. It takes only 20 minutes, if that, and even a child possesses the necessary skills to complete it.




Cost: around $10 to $15
Project time: 20 minutes
Difficulty: If you can't manage this, wait until you start Kindergarten where you'll learn the appropriate skills, such as how to cut tape.

Materials Needed:
  • PVC pipe (roughly 2 foot length, 4 to 6 inch diameter)
  • Duct Tape
  • Pipe Insulation foam
  • Lacrosse balls (tennis balls are a poor substitute, but a substitute nonetheless)

Tools Needed:  
  • Scissors would help (or a knife)

Foam rollers are not cheap. Most of them wear down over time and lose their stiffness, making them less effective or even useless eventually. And as a bonus we'll get more than just a foam roller out of this project. If you want to spend $30 a piece on something that will eventually wear out, go for it. Or we can make one that will last forever and cost about $10.

The only way to wear this guy out is temperatures exceeding 250 degrees.
 
The concept of a foam roller is essentially just a cylindrical object that is hard enough to smush your muscles and tissue, to put it crudely. It doesn't even have to be foam at all. The downside of foam is that as you smash into it, it eventually loses it's rigidity over time. The common solution to this is to just use a PVC pipe instead. It will never lose it's rigidity unless you take a heat gun to it and melt it. And even then it will harden back up once it cools, though it would be quite deformed then and useless for rolling

Your local hardware store should have 4 inch diameter PVC pipe already cut into 2 foot lengths. Perfect, you don't even have to cut the pipe at all. They cost around $3 a piece.

Now you can simply use the bare pipe like this but it could present a problem that you may want to spend a few bucks to eliminate. The issue is that the pipe may have a tendency to slide across the floor rather than roll. The pipe is completely smooth and therefore does not grip well. Since your relaxed muscle tissue is squishy the pipe will grip into your body a bit, especially if you are rolling against bare skin, but depending on the floor surface it may not grip into the floor and instead the pipe will just slide across the floor. What we need it to do is roll, and to do this it has to get traction on the floor surface.

To remedy this we put foam on top of it. We don't do this to soften the pipe or make it more comfortable. We just do it to give the pipe some grip so it won't slide. If it won't slide, it has to roll, just like we want it to.

Since you'll be in the plumbing section anyway, look around for "pipe insulation". This is about a 1/4 inch thick foam tubing that you wrap around the outside of pipes. They likely won't have them for 4 inch pipes, but that's okay. Just buy whatever size they have and you can cut it into 2 foot lengths and piece them together around your larger pipe. Make sure you get enough, depending on the length of the foam and the length of your roller. You will probably need 2 or 3 packages of foam (i believe they come in 6 foot lengths).

This type of foam can be sticky backed but I'm not sure if their adhesive is enough to hold it onto your roller pipe by itself. If you try it and it works then okay, but if not, here's what I did. Use duct tape to make double sided tape by wrapping pieces into a circle with sticky side out. I think everyone should know what I'm talking about. Don't they teach you this in 1st grade art class? Stick these pieces of tape all over the the pipe. Cut the foam to the length of your pipe. Then wrap your foam around the pipe. The duct tape will hold it in place. Do this piece by piece until your whole pipe is covered. You may have to cut a smaller section of foam for the final piece. It doesn't matter how pretty it looks, you're not going to see this puzzle of foam anyway.

Once the pipe is completely wrapped in foam, wrap duct tape tightly around the entire thing, sticky side down. This will ensure that the foam won't move or come off.
Why not just use a "pool noodle?" For one, the foam is pretty thick. This would make piecing it around a 4 inch diameter pipe very difficult. We also don't need the foam to be so thick. We want the hardness of the pipe, we just need some foam to give it squish so it grips the floor. I've also heard, "why not just slide a bit of 1 inch diameter pipe into the center of the noodle?" Because then you have a foam roller that's too small in diameter. You want a 4 to 6 inch diameter roller. For general purposes foam rollers should be large like this.

That's it for the foam roller. It's strong. It will never lose it's firmness, and the outside is just squishy enough to grip so that it won't slide. This will produce a roller that is much harder than some of these foam rollers out there, but that's not a bad thing. Like famous powerlifter Jim Wendler says, as he recommends using a PVC pipe instead, "foam rollers are for church moms." At least that's what I think he said, it was kinda hard to understand him.

So, the pipe should be about $3. The duct tape is like $4 for a whole roll, of which you won't use it all, and the foam is about $1 or so per package. Go to the store and look at the yoga foam rollers and you'll pay $25. Well you won't pay anything to look at them, but if you buy them they're about $25 or more. Not only is our DIY design a much better product, it's a third of the cost.

These balls are literally going to be a pain in your ass.

Now on to the balls. It's quite simple, we just want a plain tennis ball or lacrosse ball to work more specific areas like the glutes and bottom of the feet. No modification required. Lacrosse balls are the better choice. Tennis balls are hollow, that is to say they're filled with air and therefore squishier. Lacrosse balls are solid rubber and thus harder; they don't really compress at all. Just keep that in mind when deciding which you want. I personally favor lacrosse balls, especially for things like the bottom of the feet but tennis balls are certainly more common and easier to find. If you can get lacroses balls then do so.

That's it. You can do all your foam rolling and tissue work for a one time fee of about  ten bucks.

-Carl

Saturday, April 23, 2011

Dislocate your shoulder on the cheap

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Today I'll show you how to make a simple tool that will assist you when performing the mobility exercise known as shoulder dislocations. Better yet, it takes less than ten minutes and costs only a buck. Alternatively, you could use any number of household objects if you have them.



Cost: $1 to $5 (depending on what you already have)
Project Time:  10 minutes
Difficulty: If you're allowed to use scissors you can probably pull this one off.

Tools Needed:
  • Scissors make life easier
  • Saw (any kind) - optional because hardware store probably has a saw to use for this

Materials Needed:
  • PVC Pipe - 4 to 6 feet length of 1/2 inch or 1 inch diameter
  • Masking, painters, or electrical tape (colored is good here)

Welcome all,

This is the first project I'm posting on Homemade Strength. It's about as easy as it gets and it will show you that I can and will make posts about even the simplest of things elaborate on this blog. Because I'm about to ramble on for many paragraphs about something which ultimately amounts to a piece of pipe with tape on it.

Yeah, it's a pipe with tape on it. So what?
Despite the name, you won't actually be dislocating anything when you perform Shoulder Dislocations. In reality they are a great dynamic stretch to increase your shoulder flexibility which is useful for many things including low bar back squats. A narrow grip is better for this exercise (I means squats) and most people lack the flexibility to take an ideal narrow grip on the bar. A good way to increase your flexibility is with shoulder dislocations. If you don't know what they are, do a youtube search and I'm sure you'll find dozens of video examples. Basically you hold the end of a bar, broomstick, or pipe in each hand and then raise said bar over your head, keeping your arms straight, and then bring the bar behind you touching your ass, arms straight through all of this. Everyone can do this if you take a wide grip on the bar, rope, or stick in question. As you move your hands closer together, that's when it becomes more difficult, and requires more flexibility; precisely what this helps you develop.

There are many things you can use for this exercise; a rope, a broomstick, or any thing that resembles such things, like a jump rope or audio/video cable. I don't recommend a pool cue since it's a two piece design and liable to snap in half ( i know from experience). It's my personal opinion that something solid, like a broomstick, is better than something flimsy, like a jump rope. But if you don't have or don't want to sacrifice a broom for this, the cheapest and easiest solution is PVC pipe.

You can get a 10 foot length of 1/2 inch diameter pipe for less than a dollar at any major hardware store. You don't need 10 feet of course but that's how it's sold.  Since PVC has the ability to slightly bend, it won't ever break; unlike a certain pool cue I once knew. In other words, for $1 it will last forever, and actually you could make two for a dollar.

Make sure you measure your vehicle before you go to the store. If you have an SUV you may be able to fit a 10 foot pipe in it. If you have a car, there's nearly no way because your trunk is separate from the car. No worries though, there's two easy solutions. Bring a hand saw with you and leave it in your car. You can cut the pipe in half in the parking lot. Don't worry, cutting 1/2 inch of hollow plastic pipe will take only a few seconds.

If you don't have a saw or don't want to do that then take your pipe over to the section of the hardware store with all the wood baseboard and molding. There is almost always going to be a hand saw rig setup so that you can cut your own molding down since these things are sold in ridiculously long lengths and are charged by the foot. Again it will only take a few seconds to turn your pipe into a matching set. Just tell the cashier that it is one pipe which you had cut into two pieces so you only get charged for one pipe. If you can't even be arsed to do that then ask someone at the store to cut it for you. If you can't even be arsed to do that then how did you even get to this site? You must have had to do a whole bunch of clicking and typing on the keyboard, not to mention pressing a button to turn on the computer. That's way too much work.

In my experience a five foot length of pipe should be enough, but I won't guarantee that for everyone. If you have a pool stick, rope, length of string, broomstick, or garden hose at home, anything that you can use to measure your flexibility, do so before you go to the store. Again, watch a video on youtube if you don't know how to do the exercise. Test out how wide a grip you have to take to do it with your current flexibility. That way, you'll know how long you need to make your pipe (minimum length that is). If you don't have any of those things then just cut your pipe down to 7 feet. This will fit in your car unless you have a stupidly small vehicle. Then at home you can use your newly purchased pipe to run said flexibility test and trim it down appropriately.

Now you certainly could just leave the pipe as is and use it. But you could also make a few improvements if you wish.  In the picture you can see that I've taped off intervals using blue painters tape. You could just as easily use black or any other color electrical tape,  or even masking tape colored with a marker. But if you do that you would have to put clear tape over it so the marker doesn't get on your hands and then the clear tape will make the pipe more slippery and harder to grip. In short, though I used painters tape I think electrical is better for the task.

The purpose of this is to have a reference to measure progress. With a plain pipe, you don't necessarily know if you're getting more flexible since you can't accurately gauge how narrow a grip you are using. With these tape markings you can simply count how many marks and over time you'll be able to see your improvement.

Unlike Mr. Poolstick, I know you'll never let me down.
So $1 for the pipe. If you have tape at home then that's it. If not, you could spend a few bucks picking up some tape. Just remember it has to be visible so clear Scotch tape isn't going to work. That was simple, fast, easy, and cheap. In the time it took to read my drawn out elaboration of the process, you probably could have finished the project.

-Carl
 

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