DIY Grip Tools
I have seen several Pinch lever devices on the internet that are on sale for quite some cash so have made up my own for almost nothing and also turned it into a pinch lifting device too.
Using good old 'recycled wood' (there surely is no need to buy this from anywhere - just keep looking till you find something suitable)
Simple to do:
Take a piece of wood about 50mm thick and 200mm x 400mm, drill a hole at the bottom in the middle. Put a bolt through the hole, attach a weight and make sure you have a nut to keep the disc safely attached.
To make the grip thicker, screw another piece onto the wood. Word of caution - be very very careful with your thumb when pinching at the limit of your range, it is very easy to damage your thumb and cause injury which will take months to repair itself (I know this from experience). Take a narrow grip first and increase the width slowly.
Pinch Lever
Thick Grip Pinch Lever
Pinch Lift
If you have no idea how to use this device then I would suggest watching this video
http://youtu.be/JEA_N4hdb-o
The pinch lift device should be self explanatory. Both exercises are great for building grip and forearm strength.
If you like this you may also like these other DIY Grip Strength Training devices
DIY Formulator
DIY Grip Strength - Pony Clamp
Homemade Strength 2
DIY Gada - Mace
DIY Inch Dumbbell Trainer
Wednesday, June 29, 2011
Dip Belt
Post on 5:25 AM
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I'm sure you've seen this on the net before. I did not create this design. This is going to be a bit of a hybrid post. Part DIY project, part review of a DIY project. I'll show you how to make this popular internet design, as well as review it so you can decide if it's right for you before you go through the (minimal) hassle of making it.
Cost: less than $10 (hopefully)
Time: a few minutes
Difficulty: It gets no easier than this
Tools Needed:
Scissors to cut tape
Materials Needed:
Chain - 6 or 7 foot length (183 to 213 cm)
2 Carabiner clips - rated for a few hundred lbs. should be okay
Pipe insulation foam - you probably need about 3 feet (91 cm) length or so
Duct Tape
The design and construction is simple. Essentially you take a length of chain. 6 to 7 feet (183 to 213 cm) should be enough though you may need a bit more if you are particularly large around the midsection. In this project, too much is okay, you can just let it hang. Too little is no good.
Take your length of pipe insulation foam (sold in 6 foot lengths). Wrap it around your waist to measure how much you need. Cut it off at the appropriate length.
Put the foam around your chain. I prefer to put the foam so that it is near one end of the chain, a few links from the end. Now take duct tape and wrap the whole length of foam in the tape to seal it up (insulation foam usually comes with a slit down it so you can fit it easily over the pipe or in this case chain.
Clip a carabiner to the end of the chain. The end with the foam near it. This is basically your completed belt. You can add more layers of foam if you wish and tape them on as well but it doesn't really make a big difference in my experience. Heavy weights are uncomfortable even with many layers of foam and light weights are fine even with one layer of foam.
There are two ways to wear this thing (both shown above). One is like a hip belt where you simply use one carabiner and let the weight hang as it naturally wants to. To do this you simply put the chain through the center hole of your weight and then clip it into your one carabiner.
The other way to wear it is to use your first carabiner to clip to the other part of the chain on the other side of your foam. This creates a belt around your waist. Then you put the rest of the chain through the weight plates and back up, and use a second carabiner to clip the weighted loop of chain to your waist belt. The choice is yours. Now, here are my additional thoughts on this popular project.
First, it works brilliantly well if the weight is lighter (less than 90 lbs.), but when you start getting heavier it goes from brilliant to uncomfortable to painful. Now, one could argue that perhaps it's a conditioning thing, and that in time you would get used to it. Maybe that's true, but I still have to mention it. Because perhaps the real reason is that the design of this thing is not ideal.
Insulation foam helps, but there's only so much it can do. Even doubling or tripling the layers of foam doesn't solve the initial problem of the design. The problem is that a chain has a small surface area. So all the pressure of the weight is being distributed over a small area of your body. As I said, the foam helps increase this but the chain is the load bearing structure and it can and will make its presence known despite the foam.
A commercial dip belt, on the other hand, distributes the weight over the larger surface area of the wide belt, made of leather or fabric, itself.
You can see in the pictures above that I used higher quality materials rated for thousands of lbs. I don't recommend this. All you do is drive the price up (albeit not much). The fact remains this design is likely far too uncomfortable to load heavier amounts of weight on. If you get materials rated for a few hundred lbs. you should be okay because this belt will likely become hard to use (unbearably uncomfortable) at heavy poundages anyway. I also didn't use carabiners because I opted for stronger clips. But carabiners are faster and easier to use and like I said, you probably won't be able to tolerate loading a lot of weight onto this belt anyway.
Of course, it all depends on your goals and what you intend to do, but if you intend to dip as much as you possibly can, then in time you may need a properly designed commercial belt as apposed to a slightly padded chain digging into your hips.
But if you don't intend to dip very heavy then this design should suit you well. Since I have already made it, I will use this DIY belt until I am dipping heavy enough to need something better. We are all about saving money here at Homemade Strength, but we're most certainly not about using inferior equipment because we're stingy.
Most of the time you can make something that functions just as well as commercial products but when that is not the case, if a DIY option doesn't fulfill your needs, do not hesitate to buy something that does. Not everything can be easily made at home by the average person and a high quality commercial style leather or fabric dip belt is one of those things.
But I'll say again in the interest of fairness, it could be that in time you get used to it and maybe it's not so uncomfortable then.
- Carl
Cost: less than $10 (hopefully)
Time: a few minutes
Difficulty: It gets no easier than this
Tools Needed:
Scissors to cut tape
Materials Needed:
Chain - 6 or 7 foot length (183 to 213 cm)
2 Carabiner clips - rated for a few hundred lbs. should be okay
Pipe insulation foam - you probably need about 3 feet (91 cm) length or so
Duct Tape
Mine is a bit fancier than the original design but I don't recommend that. |
Take your length of pipe insulation foam (sold in 6 foot lengths). Wrap it around your waist to measure how much you need. Cut it off at the appropriate length.
Put the foam around your chain. I prefer to put the foam so that it is near one end of the chain, a few links from the end. Now take duct tape and wrap the whole length of foam in the tape to seal it up (insulation foam usually comes with a slit down it so you can fit it easily over the pipe or in this case chain.
Clip a carabiner to the end of the chain. The end with the foam near it. This is basically your completed belt. You can add more layers of foam if you wish and tape them on as well but it doesn't really make a big difference in my experience. Heavy weights are uncomfortable even with many layers of foam and light weights are fine even with one layer of foam.
There are two ways to wear this thing (both shown above). One is like a hip belt where you simply use one carabiner and let the weight hang as it naturally wants to. To do this you simply put the chain through the center hole of your weight and then clip it into your one carabiner.
The other way to wear it is to use your first carabiner to clip to the other part of the chain on the other side of your foam. This creates a belt around your waist. Then you put the rest of the chain through the weight plates and back up, and use a second carabiner to clip the weighted loop of chain to your waist belt. The choice is yours. Now, here are my additional thoughts on this popular project.
Great with light weights, no so comfortable when it's heavy. |
Insulation foam helps, but there's only so much it can do. Even doubling or tripling the layers of foam doesn't solve the initial problem of the design. The problem is that a chain has a small surface area. So all the pressure of the weight is being distributed over a small area of your body. As I said, the foam helps increase this but the chain is the load bearing structure and it can and will make its presence known despite the foam.
A commercial dip belt, on the other hand, distributes the weight over the larger surface area of the wide belt, made of leather or fabric, itself.
You can see in the pictures above that I used higher quality materials rated for thousands of lbs. I don't recommend this. All you do is drive the price up (albeit not much). The fact remains this design is likely far too uncomfortable to load heavier amounts of weight on. If you get materials rated for a few hundred lbs. you should be okay because this belt will likely become hard to use (unbearably uncomfortable) at heavy poundages anyway. I also didn't use carabiners because I opted for stronger clips. But carabiners are faster and easier to use and like I said, you probably won't be able to tolerate loading a lot of weight onto this belt anyway.
Of course, it all depends on your goals and what you intend to do, but if you intend to dip as much as you possibly can, then in time you may need a properly designed commercial belt as apposed to a slightly padded chain digging into your hips.
But if you don't intend to dip very heavy then this design should suit you well. Since I have already made it, I will use this DIY belt until I am dipping heavy enough to need something better. We are all about saving money here at Homemade Strength, but we're most certainly not about using inferior equipment because we're stingy.
Most of the time you can make something that functions just as well as commercial products but when that is not the case, if a DIY option doesn't fulfill your needs, do not hesitate to buy something that does. Not everything can be easily made at home by the average person and a high quality commercial style leather or fabric dip belt is one of those things.
But I'll say again in the interest of fairness, it could be that in time you get used to it and maybe it's not so uncomfortable then.
- Carl
Tuesday, June 28, 2011
Looking Back at the Back: More on The Traps
Post on 5:33 AM
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In keeping up with my cyber-narcissism, I watch the stats to see what's popular here at my blog. Yes, the whole bench press-push-up thing dominates my page view counter but another interesting post shows up as a perenneal favorite: Traps without Weights
How does that happen, just out of curiosity? I'm hardly the neckless, cobra-like trap-monster required to give out any advice about them in the first place. I won't say that mine are huge, but I guess they're good enough for people to accept my advice about them. So, if you're hungry for my advice and you think I show enough in the Trap department to make a comment on how to make them tough, then let's chat...
This glorious cut of meat is one of those things that lots of BW fanatics, or maybe just strength training fanatics in general, love so very much but whine about not having them while wondering how to get them. I have to bring up the dirty word around here first and foremost: genetics. Some people just hit the lottery with their fiber count and attachment points. My sister's fiance is a great example. He can barely find the motivation to hit the weights but he sports a pair of super-high, almost 300-monster-immortal-like upper trap muscle. BASTARD!
So, let's talk about us, less-gifted mortals. I could launch into some sort of anatomy lesson here like I did the last time I posted about the Trap but I'll spare you this. After all, I'm not a doctor, or an accredited anything, so I probably don't have any business lecturing about it. I think I have a practical mind though and when I look at the trapezius muscle and read about its actions that I come up with my own conclusion about what the traps are stuck on our back to do: they keep our shoulder blades in their proper place, relative to the spine. Sure, they assist in the rotation of the shoulder blades and they also shrug them but those are minor roles. The former is the action that we need to intitiat in our training.
Another, lesser-known fact about the traps is that they're made of more, slower twitch fibers. After all, keeping the shoulder blades in their proper place is a full-time job, not a fast-strong burst action. So, to make them strong, we probably need sets of reps that keep them working for 30-60 seconds. Both of these ideas explain why farmers walking with weight in the hands works so much better than more isolating shoulder shrugging. If there's a force shoving the shoulder blades downward or upward (overhead pressing or farmers walking), the trap has to kick in to keep those shoulders where they need to be.
These are weighted exercises of course. BW also has something to offer, it's just not as obvious. In my past entry, I noted that pull-ups activate the trap and I gave an isometric exercise as well. Extending the range of handstand push-ups can also call up the trap muscle in a big way. If this isn't feasible, then try doing it with pike push-ups. Either way, just get your head below your hands as much as possible!
Perhaps I should have mentioned this earlier. It's probably more important than the exercises for the trap in the first place: posture! Nothing you do in an hour at the gym will come close to making up for 8 hours a day spent like this:
This would also explain why the better trainers are so adamant about fixing posture problems before looking to make the muscles more powerful.
Like I mentioned above, maybe I have no business talking about any of this. We choose this subculture where our body sells our message. No, I don't have humongous muscles behind my ears but of all of the aches, injuries and pains I've inflcited on myself, my shoulders have remained sound and strong. My trapezius muscle may not be as flashy but they sure as shit get the job done with minimal issues. What more could anyone ask for?
How does that happen, just out of curiosity? I'm hardly the neckless, cobra-like trap-monster required to give out any advice about them in the first place. I won't say that mine are huge, but I guess they're good enough for people to accept my advice about them. So, if you're hungry for my advice and you think I show enough in the Trap department to make a comment on how to make them tough, then let's chat...
This glorious cut of meat is one of those things that lots of BW fanatics, or maybe just strength training fanatics in general, love so very much but whine about not having them while wondering how to get them. I have to bring up the dirty word around here first and foremost: genetics. Some people just hit the lottery with their fiber count and attachment points. My sister's fiance is a great example. He can barely find the motivation to hit the weights but he sports a pair of super-high, almost 300-monster-immortal-like upper trap muscle. BASTARD!
So, let's talk about us, less-gifted mortals. I could launch into some sort of anatomy lesson here like I did the last time I posted about the Trap but I'll spare you this. After all, I'm not a doctor, or an accredited anything, so I probably don't have any business lecturing about it. I think I have a practical mind though and when I look at the trapezius muscle and read about its actions that I come up with my own conclusion about what the traps are stuck on our back to do: they keep our shoulder blades in their proper place, relative to the spine. Sure, they assist in the rotation of the shoulder blades and they also shrug them but those are minor roles. The former is the action that we need to intitiat in our training.
Another, lesser-known fact about the traps is that they're made of more, slower twitch fibers. After all, keeping the shoulder blades in their proper place is a full-time job, not a fast-strong burst action. So, to make them strong, we probably need sets of reps that keep them working for 30-60 seconds. Both of these ideas explain why farmers walking with weight in the hands works so much better than more isolating shoulder shrugging. If there's a force shoving the shoulder blades downward or upward (overhead pressing or farmers walking), the trap has to kick in to keep those shoulders where they need to be.
These are weighted exercises of course. BW also has something to offer, it's just not as obvious. In my past entry, I noted that pull-ups activate the trap and I gave an isometric exercise as well. Extending the range of handstand push-ups can also call up the trap muscle in a big way. If this isn't feasible, then try doing it with pike push-ups. Either way, just get your head below your hands as much as possible!
Perhaps I should have mentioned this earlier. It's probably more important than the exercises for the trap in the first place: posture! Nothing you do in an hour at the gym will come close to making up for 8 hours a day spent like this:
This would also explain why the better trainers are so adamant about fixing posture problems before looking to make the muscles more powerful.
Like I mentioned above, maybe I have no business talking about any of this. We choose this subculture where our body sells our message. No, I don't have humongous muscles behind my ears but of all of the aches, injuries and pains I've inflcited on myself, my shoulders have remained sound and strong. My trapezius muscle may not be as flashy but they sure as shit get the job done with minimal issues. What more could anyone ask for?
Monday, June 27, 2011
DIY T-Handle Tutorial
Post on 10:02 PM
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Ross Enmait provides us with a great video tutorial about the DIY T-Handle
Ross covers the build and how to use it, a very good video!!
The T-Handle must be one of the top DIY builds in terms of cost and effectivness. Not sure exactly where this idea came from although I do recall Dan John using a 'Hungarian Core Blaster' back in the early 2000's which he probably got from some Hammer Throwers (it may even have originated (first introduced on Sorinex)
Check out a previous post about the DIY T-Handle
you may also be interested in a very similar device from Tim Ferris' DIY Kettlebell Handle
Ross covers the build and how to use it, a very good video!!
The T-Handle must be one of the top DIY builds in terms of cost and effectivness. Not sure exactly where this idea came from although I do recall Dan John using a 'Hungarian Core Blaster' back in the early 2000's which he probably got from some Hammer Throwers (it may even have originated (first introduced on Sorinex)
Check out a previous post about the DIY T-Handle
you may also be interested in a very similar device from Tim Ferris' DIY Kettlebell Handle
Saturday, June 25, 2011
Crushing the CoC's
Post on 4:00 AM
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I'm not sure you, or they, need a review of their flagship product by now. The Captains of Crush grippers are pretty well-known to a lot of subculturists. It's not like I need to tell you that they rock or that they're a first-class product. Still, if you come to my blog to see what I've been doing or what I think works or not, then this is what I think about the CoC's.
THEY DO ROCK!
I have no idea about the history of these style of grippers. Some random memory neuron in my mind recalls seeing one of these from the 1950s. Since a lot of fitness equipment follows the same trajectory into the mainstream, I guess that somewhere along the line, someone took this formerly-awesome gripper and then mass-produced it down to the plastic-handled jobby that my 3 week old son Henry could probably squeeze shut for 5 reps. We went from something that could make a strong grip to something that our girlfriends, terrified of having real muscle, could use to tone their forearms.
So, I never gave much thought to this tool. All it was to me was a junk-style exercise thing that showed up in the sporting goods department at K-mart.
Then, I had a change of heart. I decided to buy the Trainer and the #1 for the plane ride out to Sacramento. I had to get my work stuff and I figured that they might be something I could do when I'm driving back across the fruited plains as well. These things, when you count the shipping, run around $20-$25 each. There isn't much to them. They're an aluminum handle with a steel spring. There isn't much to screw up and make poorly and Ironmind doesn't screw them up. They are very nicely made! As you move up in difficulty, the springs stock increases in diameter. You might not even notice unless you put them side-to-side.
You will when you grip them! This was immediately fun! After burning into my mind that this genre of gripper was garbage, I was taken back. I even went overboard using things. Ironmind recommends using these things two or three times a week, treating this as seriously as any other workout you'd do. That's good advice to heed. By the time I hit Wyoming, my hands were ACHING.
That is the downside of this style of training, I guess. Furthermore, it's good to balance this out with some extension exercises. Ironmind knows how to sell stuff. They include in their instructions a plug for their glorified rubber bands. I prefer some sort of fingertip push-ups.
On the plus side, after I got rid of that new toy enthusiasm and started getting serious about using the CoC, I couldn't believe how well that these work. After two weeks of using these, I tacked on two more reps to my 3.5" thick bar pull-ups and three reps back onto my fingertip HSPU's and OAP's. I haven't had such a quick increase in grip strength since I took up rope climbing.
I started out being able to close the trainer but struggled with the #1. Now, I can close both reasonably easy so I bumped up to the #2. I'm not closing that one yet. I'm stuck at a partial close for time. I'll just enjoy the journey like I'm enjoying the CoC's.
Ironmind
THEY DO ROCK!
I have no idea about the history of these style of grippers. Some random memory neuron in my mind recalls seeing one of these from the 1950s. Since a lot of fitness equipment follows the same trajectory into the mainstream, I guess that somewhere along the line, someone took this formerly-awesome gripper and then mass-produced it down to the plastic-handled jobby that my 3 week old son Henry could probably squeeze shut for 5 reps. We went from something that could make a strong grip to something that our girlfriends, terrified of having real muscle, could use to tone their forearms.
So, I never gave much thought to this tool. All it was to me was a junk-style exercise thing that showed up in the sporting goods department at K-mart.
Then, I had a change of heart. I decided to buy the Trainer and the #1 for the plane ride out to Sacramento. I had to get my work stuff and I figured that they might be something I could do when I'm driving back across the fruited plains as well. These things, when you count the shipping, run around $20-$25 each. There isn't much to them. They're an aluminum handle with a steel spring. There isn't much to screw up and make poorly and Ironmind doesn't screw them up. They are very nicely made! As you move up in difficulty, the springs stock increases in diameter. You might not even notice unless you put them side-to-side.
You will when you grip them! This was immediately fun! After burning into my mind that this genre of gripper was garbage, I was taken back. I even went overboard using things. Ironmind recommends using these things two or three times a week, treating this as seriously as any other workout you'd do. That's good advice to heed. By the time I hit Wyoming, my hands were ACHING.
That is the downside of this style of training, I guess. Furthermore, it's good to balance this out with some extension exercises. Ironmind knows how to sell stuff. They include in their instructions a plug for their glorified rubber bands. I prefer some sort of fingertip push-ups.
On the plus side, after I got rid of that new toy enthusiasm and started getting serious about using the CoC, I couldn't believe how well that these work. After two weeks of using these, I tacked on two more reps to my 3.5" thick bar pull-ups and three reps back onto my fingertip HSPU's and OAP's. I haven't had such a quick increase in grip strength since I took up rope climbing.
I started out being able to close the trainer but struggled with the #1. Now, I can close both reasonably easy so I bumped up to the #2. I'm not closing that one yet. I'm stuck at a partial close for time. I'll just enjoy the journey like I'm enjoying the CoC's.
Ironmind
Friday, June 24, 2011
Dip Stands
Post on 1:05 PM
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Today I'll show you how to construct a space saving dip station. You can use scrap wood to keep the cost down. This is another project that can end up being free or very cheap, while at the same time recycling old material. These are an addition to the saw horse safety stands. This was an old project but I have since refined and significantly improved it.
Cost: around $20 (depending on what scrap materials you have)
Project Time: a few hours plus time for glue to dry
Difficulty: This one requires the ability to cut wood with the saw of your choice, as well as the competence to use a drill, which is to say hold a button while pressing the drill toward the material. You also have to drive screws.
Tools Needed:
Materials Needed:
This project is an add on for our saw horse safety stands. The saw horses, as I discussed in a previous entry are used as safety stands for the squat and bench press, to accompany the homemade squat stands, which I've also already covered in a previous post. If you are making a similar setup you should already have the saw horses to be used for safety stands, like I do. If you do not have such a setup, and perhaps you have a power rack instead, then you may want to look past this project or you can locate one of many different designs for stand alone dip bars on the internet. That would probably be cheaper than spending $40 on saw horses just to do dips. But then again, you know this will be as strong as you need it to be since each sawhorse is rated for over 1000 lbs.
If you do go another route I'll offer some advice. There are several designs out there on the net. I would recommend you go with a wooden option, particularly if you intend to dip heavy. If you're just messing around with bodyweight dips (why are you not adding weight?) then the PVC options are probably okay. But if you're talking about doing dips seriously, then you need something strong enough to take your bodyweight, which could be 200+ lbs. and another hundred or several hundred lbs. on top of that. You want something solid that you know will hold up.
Also keep in mind the prices. Go to the store and get a feel for what each design would cost. 2x4 wood is usually cheaper than a bunch of plumbing parts. I may very well make such a stand alone dip station in the future because merely typing this paragraph already has the ideas flying around in my head. I'm quite certain I could make one that is both strong, adjustable, and will "fold" up for easier storage. Anyway, getting on with THIS project.
Now we'll make our 2x4 posts. At first glance you may ask, "why not simply use 4x4s instead?" The answer is in the pipe. We're using "1 1/4 inch pipe" which actually has an outer diameter of 1.6 inches (42 mm). This is key because it's more comfortable to use than smaller pipe; the outside diameter of this pipe closely resembles gymnastic parallel bars in size. In order to duplicate our design using 4x4 posts we would need to be able to bore out a hole halfway through the post. To do this we would need something called a Forstner bit, and they are not cheap, especially in the store. Online they are not too bad but still not as cheap as hole saws. Normal wood boring bits aren't big enough to make the hole we need to fit our 1.6 (42mm) OD pipe. I wouldn't possibly ask you to spend $30 on a tool you'll use for one project. So instead, we'll use 2x4s (38 x 88mm) and a 1 3/4 inch (44 mm) hole saw.
Take a length of 2x4 board and measure roughly 1 5/8 inches (41 mm) down from one end. Put a dot here, centered in the width of your board. This is the mark that the center bit of your hole saw will go on. Line it up and drill all the way through the thickness of your board. Now measure about 5 inches (13 cm) from the edge (same edge as before), mark a line and cut the board. You've produced your first board with a hole near the top. You'll need to repeat this procedure again, so now you have two. That's the hard part. Now cut two more pieces of 2x4, each 5 inches (13 cm) in length. But don't drill the holes in these last two.
We're going to compile our first "birdhouse" piece. I call it that because is somewhat resembles a birdhouse when done. Take one of the boards you drilled the big hole in and stack it on top of one of the matching boards with no hole in it. Now drill a hole through the top board and into the bottom board, more or less centered in the space below the big hole you cut out. If you bit isn't long enough to get good depth in the bottom board, remove the top board and drill out the bottom board further. Read on for clarity before you do all this.
This is going to be a pre drilled hole for your screws so the drill bit you use should be smaller than the diameter of your screws. For all my projects, I like to use 2 1/2 inch (63 mm) T-25 star bit screws designed for external uses such as decks or sheds. You certainly don't need something that beefy for this particular application but those are the screws I always have so those are the ones I use. In any case, pre drill holes or don't complain to me if you split your wood.
Pre drilling your holes is important in this project. You must drill these holes. If you just drive the screws into bare wood the odds are you're going to split the board. After all the work you did with the hole saw you will not be happy if this happens. Pre drill these holes and drive in your screws by hand or slowly with a drill and you'll be safe from that unwanted fate. But before you put the screw in, slather some wood glue in between the boards. We're only putting one screw in (no room for more without splitting the wood) so the wood glue will provide the extra strength.
If you have clamps then clamp this piece down on itself while it dries. If not, just put it on the floor and put something heavy on it. I used a patio brick since that was the closest heavy thing. Once dry, the wood glue alone will make this piece so strong you couldn't get it apart if you wanted to. Repeat this step for the other remaining blocks. When it's dry you'll have two birdhouses.
Now on to the pipe. You need roughly a 12 inch (30 cm) length of this pipe. You can buy it already cut into these lengths (more expensive) or you can buy a long 10 foot pipe and have the store cut it up for you (more hassle), or you could cut it at home yourself (more work). In the interest of maximum time savings I personally just bought a pair of already cut pipes.
The pipe is probably quite grimy so clean it up first using either steel wool or the rough side of a sponge and some soap. If you have an electric sander and want your pipe to look super cool, put your sander to it. Sand the entire pipe (with the sander powered on of course), moving the sander in small circles, like the Karate Kid. "Wax on." This won't create a knurling or anything like that. It will simply put fine scratches in it and polish it up and give the pipe a "brushed" shiny look. It will still feel perfectly smooth to the touch but it looks fancier.
The next step is to attach this all to the plywood base. The best way to do this is to turn your bird houses upside down (hole closer to the bottom) and holes facing toward each other. Fit the pipe into the bird houses and push them together as far as they go so the pipe if fully in at both ends. Simply put your plywood strip you cut earlier on top. Line it up and center it.
Now drill holes for your screws through the plywood and deep into the birdhouses below (don't skip this lest you risk splitting your birdhouses). Looking at the picture you can see how I staggered the screws. I put two screws in each birdhouse, one in each 2x4, staggered (one on each side).
That could be the end of it, if you wish. But, you'll notice that your bars are able to spin right now. I don't know if there would be a valid reason for wanting that but I opted to secure mine so they don't spin. To do this, first take the bit you've been using to pre drill holes for your screws. This should be slightly smaller than the #10 (5M) bolts you're about to use. Your mark is the center of the top of the 2x4 that you drilled the big hole in earlier, directly above where the pipe sits. Drill down through the wood, do your best to make this as perfectly straight as possible. When you hit the pipe, stop for a second. Securely hold the pipe with one hand so it doesn't move around, then continue to drill at least for a little while to ensure that this spot is marked on your pipe.
Take the screws out of the bottom of your plywood for one of your birdhouses. This will allow you to take the pipe out. Switch to a bit that is just a bit bigger than your chosen bolt's diameter. You need this bolt to be able to fit through the pipe but you also don't want the hole so big that there is slack for the pipe to greatly move around either. Drill through the pipe on the spot you marked. Since the pipe is hollow, take care to make sure you keep your bit straight once you get through the top edge of your pipe and are working on the bottom. Once you're completely through the pipe, fit your bolt in to ensure that everything fits.
Reassemble the handle and screw it back into the plywood base. Then take that same smaller drill bit that you use to pre drill for screws. Hold it up against the side of your birdhouse next to the pipe to make sure it's long enough to get from the top though the pipe. Bits of this size typically should be. If you have to take a shallow grip on it with your drill, that's okay. Feed it in through both holes in the pipe and drill through the bottom wood as far as you can or as much as you need for your bolt.
Now you can screw in your bolt. Of course, it's a bolt, not a wood screw so it's not designed to bore into wood, but it does have metal threads and they will do that to an extent. This is why we pre drilled holes that were slightly smaller than the diameter of our bolt. It will dig into the wood and secure itself a little more by doing so. If the hole is too small and the bolt doesn't easily screw in then drill the hole bigger. If you wish, you could use a wood or metal screw but in my testing a bolt ends up providing more stability (no wiggle) for our pipe. You can choose to slightly counter sink the head of your bolt if you wish. That simply means you need to drill out a bigger shallow hole at the top so that the head has room to go below the surface of the wood.
You can also choose to round the outside edges of your birdhouses. I did it and it's purely for aesthetic reasons. If you want to copy me, simply use a hand saw to lop of the corner, then sand them down to a curve. A coping saw works well for this because it's so small you can be very accurate with it. But a normal hand saw works too as long as you're careful. A router would be the power tool way to speed things up but if you have a router you don't need me to tell you to use it for this task.
So that's one handle done. Repeat the whole procedure for the other handle, though I'm assuming you already did most of it while your birdhouses were drying. You can paint them if you want. I did because I had to make them match the rest of my equipment (squat stands and bench). They do not, however, match my purse. I have a purple sequence purse, everybody knows that it's the hottest thing right now.
Of course, as it stands they aren't very secure on top of your sawhorses because they are not attached to the saw horses in any way. That's why we drilled the holes in the plywood corresponding to the holes in each end of the saw horses. If you are using different sawhorses than I, and yours do not have holes, then drill them yourself if possible.
You can secure your attachments to your saw horses with a bolt and nut (use a wing nut on top for easy no tool tightening/loosening ability). You can also simply use an allen wrench like a pin. Just like I mention in the original saw horse safety catches post, I simply put a sufficiently sized allen wrench through the hole. The L shape, and length, of the wrench holds the addition in place. I haven't noticed any instability or wobbling yet but if that is the case then just bolt them down to your saw horses.
The saw horses are adjustable so if you need to you can raise them to accommodate your body. This can be a bit of a hassle but it's the price you pay for the benefit of having equipment to has multiple functions. It saves space and I deem it worth the bit of time it takes to adjust the sawhorses to convert them from dip station to safety stands.
I have read that, in general, the right distance between the two bars should be the distance from your elbow to fingertips. I don't know if that's universally true, but it seems to work well enough for me. In any case you can position these as far apart as you choose.
If you're also interested in a DIY dipping belt, click here.
-Carl
Cost: around $20 (depending on what scrap materials you have)
Project Time: a few hours plus time for glue to dry
Difficulty: This one requires the ability to cut wood with the saw of your choice, as well as the competence to use a drill, which is to say hold a button while pressing the drill toward the material. You also have to drive screws.
Tools Needed:
- Drill
- 1 3/4 inch (44 mm) hole saw bit
- Screwdriver
- Saw to cut plywood (circular saw, hand saw, etc.)
- Saw to cut studs (miter saw, hand saw, circular saw, etc.)
- Hack Saw - to cut pipe (optional, you can buy it pre cut or have the store do it)
Materials Needed:
- 2x4 Studs (38 x 88mm) - one long board or just use scraps, we need eight pieces about 5" long (13 cm)
- Wood screws - I prefer ones like THESE; you need 12 screws for this project.
- Scrap lengths of "plywood" - the size of your saw horse tops; oriented strand board is what I use.
- Paint (optional)
- 2 adjustable height saw horses (you should already have these)
- 2 Bolts - You want the length to be right about 2 1/2 inches (63 mm). Diameter can vary but around size #10 is good (that's 5M for metric users).
- 1 1/4 inch diameter metal pipe - you need two pieces roughly 1 foot long each (30 cm). * Though it's labeled 1 1/4 inch, pipe like this actually has an outer diameter of 1.6 inches (42 mm).
If you do go another route I'll offer some advice. There are several designs out there on the net. I would recommend you go with a wooden option, particularly if you intend to dip heavy. If you're just messing around with bodyweight dips (why are you not adding weight?) then the PVC options are probably okay. But if you're talking about doing dips seriously, then you need something strong enough to take your bodyweight, which could be 200+ lbs. and another hundred or several hundred lbs. on top of that. You want something solid that you know will hold up.
Also keep in mind the prices. Go to the store and get a feel for what each design would cost. 2x4 wood is usually cheaper than a bunch of plumbing parts. I may very well make such a stand alone dip station in the future because merely typing this paragraph already has the ideas flying around in my head. I'm quite certain I could make one that is both strong, adjustable, and will "fold" up for easier storage. Anyway, getting on with THIS project.
I decided to make these because I had a problem. I wanted to add dips to my repertoire but I didn't want something that had to mount to the wall. I wanted it to have a low footprint that could be moved and stored. I also thought that the "between two chairs" idea was lame. It works, sure, at least for body weight dips. It also hurts the fuck out of your hands. And everyone knows you can lift a hell of a lot more when there's an ample supply of fuck in the tissues of the hand.The reason this is so, is because the backs of folding chairs are quite small in terms of surface area, and that means lots of psi (pressure) on your hands.
The first piece we're going to make is the plywood base. See the Material Dictionary for suitable plywood replacements. I personally always use Oriented Strand Board, though I usually just call it "plywood" even though it's not. Measure the length and width of the top of your saw horse. Alternatively, you could simply take the sawhorse out to the garage, put it on the plywood and trace around it. If you do that, mark your plywood through the hole on each end of the saw horse. Now simply cut the piece of plywood. You should now have a piece of plywood roughly the size of the top of your saw horse. Remember to then mark and drill holes through the plywood that line up with the holes in each end of your sawhorse
* My instructions are for a single stand/handle. Since you need to make two, remember to repeat the whole procedure to make another one.
The first piece we're going to make is the plywood base. See the Material Dictionary for suitable plywood replacements. I personally always use Oriented Strand Board, though I usually just call it "plywood" even though it's not. Measure the length and width of the top of your saw horse. Alternatively, you could simply take the sawhorse out to the garage, put it on the plywood and trace around it. If you do that, mark your plywood through the hole on each end of the saw horse. Now simply cut the piece of plywood. You should now have a piece of plywood roughly the size of the top of your saw horse. Remember to then mark and drill holes through the plywood that line up with the holes in each end of your sawhorse
* My instructions are for a single stand/handle. Since you need to make two, remember to repeat the whole procedure to make another one.
Take a length of 2x4 board and measure roughly 1 5/8 inches (41 mm) down from one end. Put a dot here, centered in the width of your board. This is the mark that the center bit of your hole saw will go on. Line it up and drill all the way through the thickness of your board. Now measure about 5 inches (13 cm) from the edge (same edge as before), mark a line and cut the board. You've produced your first board with a hole near the top. You'll need to repeat this procedure again, so now you have two. That's the hard part. Now cut two more pieces of 2x4, each 5 inches (13 cm) in length. But don't drill the holes in these last two.
With nearly no square footage, if a bird had to live here, he'd be pissed. |
This is going to be a pre drilled hole for your screws so the drill bit you use should be smaller than the diameter of your screws. For all my projects, I like to use 2 1/2 inch (63 mm) T-25 star bit screws designed for external uses such as decks or sheds. You certainly don't need something that beefy for this particular application but those are the screws I always have so those are the ones I use. In any case, pre drill holes or don't complain to me if you split your wood.
Pre drilling your holes is important in this project. You must drill these holes. If you just drive the screws into bare wood the odds are you're going to split the board. After all the work you did with the hole saw you will not be happy if this happens. Pre drill these holes and drive in your screws by hand or slowly with a drill and you'll be safe from that unwanted fate. But before you put the screw in, slather some wood glue in between the boards. We're only putting one screw in (no room for more without splitting the wood) so the wood glue will provide the extra strength.
If you have clamps then clamp this piece down on itself while it dries. If not, just put it on the floor and put something heavy on it. I used a patio brick since that was the closest heavy thing. Once dry, the wood glue alone will make this piece so strong you couldn't get it apart if you wanted to. Repeat this step for the other remaining blocks. When it's dry you'll have two birdhouses.
Now on to the pipe. You need roughly a 12 inch (30 cm) length of this pipe. You can buy it already cut into these lengths (more expensive) or you can buy a long 10 foot pipe and have the store cut it up for you (more hassle), or you could cut it at home yourself (more work). In the interest of maximum time savings I personally just bought a pair of already cut pipes.
The pipe is probably quite grimy so clean it up first using either steel wool or the rough side of a sponge and some soap. If you have an electric sander and want your pipe to look super cool, put your sander to it. Sand the entire pipe (with the sander powered on of course), moving the sander in small circles, like the Karate Kid. "Wax on." This won't create a knurling or anything like that. It will simply put fine scratches in it and polish it up and give the pipe a "brushed" shiny look. It will still feel perfectly smooth to the touch but it looks fancier.
Now drill holes for your screws through the plywood and deep into the birdhouses below (don't skip this lest you risk splitting your birdhouses). Looking at the picture you can see how I staggered the screws. I put two screws in each birdhouse, one in each 2x4, staggered (one on each side).
That could be the end of it, if you wish. But, you'll notice that your bars are able to spin right now. I don't know if there would be a valid reason for wanting that but I opted to secure mine so they don't spin. To do this, first take the bit you've been using to pre drill holes for your screws. This should be slightly smaller than the #10 (5M) bolts you're about to use. Your mark is the center of the top of the 2x4 that you drilled the big hole in earlier, directly above where the pipe sits. Drill down through the wood, do your best to make this as perfectly straight as possible. When you hit the pipe, stop for a second. Securely hold the pipe with one hand so it doesn't move around, then continue to drill at least for a little while to ensure that this spot is marked on your pipe.
A bolt through the top makes the spinning stop. |
Take the screws out of the bottom of your plywood for one of your birdhouses. This will allow you to take the pipe out. Switch to a bit that is just a bit bigger than your chosen bolt's diameter. You need this bolt to be able to fit through the pipe but you also don't want the hole so big that there is slack for the pipe to greatly move around either. Drill through the pipe on the spot you marked. Since the pipe is hollow, take care to make sure you keep your bit straight once you get through the top edge of your pipe and are working on the bottom. Once you're completely through the pipe, fit your bolt in to ensure that everything fits.
Reassemble the handle and screw it back into the plywood base. Then take that same smaller drill bit that you use to pre drill for screws. Hold it up against the side of your birdhouse next to the pipe to make sure it's long enough to get from the top though the pipe. Bits of this size typically should be. If you have to take a shallow grip on it with your drill, that's okay. Feed it in through both holes in the pipe and drill through the bottom wood as far as you can or as much as you need for your bolt.
Now you can screw in your bolt. Of course, it's a bolt, not a wood screw so it's not designed to bore into wood, but it does have metal threads and they will do that to an extent. This is why we pre drilled holes that were slightly smaller than the diameter of our bolt. It will dig into the wood and secure itself a little more by doing so. If the hole is too small and the bolt doesn't easily screw in then drill the hole bigger. If you wish, you could use a wood or metal screw but in my testing a bolt ends up providing more stability (no wiggle) for our pipe. You can choose to slightly counter sink the head of your bolt if you wish. That simply means you need to drill out a bigger shallow hole at the top so that the head has room to go below the surface of the wood.
There's nothing wrong with square corners, unless you're a square hating enthusiast like me. |
So that's one handle done. Repeat the whole procedure for the other handle, though I'm assuming you already did most of it while your birdhouses were drying. You can paint them if you want. I did because I had to make them match the rest of my equipment (squat stands and bench). They do not, however, match my purse. I have a purple sequence purse, everybody knows that it's the hottest thing right now.
Of course, as it stands they aren't very secure on top of your sawhorses because they are not attached to the saw horses in any way. That's why we drilled the holes in the plywood corresponding to the holes in each end of the saw horses. If you are using different sawhorses than I, and yours do not have holes, then drill them yourself if possible.
The saw horses are adjustable so if you need to you can raise them to accommodate your body. This can be a bit of a hassle but it's the price you pay for the benefit of having equipment to has multiple functions. It saves space and I deem it worth the bit of time it takes to adjust the sawhorses to convert them from dip station to safety stands.
I have read that, in general, the right distance between the two bars should be the distance from your elbow to fingertips. I don't know if that's universally true, but it seems to work well enough for me. In any case you can position these as far apart as you choose.
If you're also interested in a DIY dipping belt, click here.
-Carl
Tuesday, June 21, 2011
Generation ROT!
Post on 9:47 AM
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40 Horsepower Electric Motor
The repair man and I stood before it in front of my truck. He looked at it nervously, asking me how we were going to get it into my pick-up truck. His face seemed to tighten up in a combination of what looked like equal parts fear and question. As he started to bend over to grab this sucker, I squatted down and rapidly scooped it up and gently placed it in my truck.
I lifted a 382 lbs electric motor???
Actually... no. I lifted the Variable Frequency Drive that controls the speed of the motor. For those of you not familiar with a VFD, it's basically a computer that runs Tesla's greatest gift to mankind, and it barely weighs 60 lbs. So, why in the hell was this kid, who has to be about my age, twisting himself up, questioning how the hell two men, supposedly at their physical peak, going to handle such a modest piece of equipment?
Welcome to Generation ROT!
This kid, physically speaking, was a tribute to our epoch of degeneration: Corn Syrup fattened with shoulders and a neck custom-destroyed to make out the slightest detail on any 1080p screen put in front of his face. All around me, I'm watching my peers wreck themselves at a rate that has some predicting my generation will be the first to live shorter lives than their parents in a long time. While we try to figure out how to enjoy the less time we have on earth, we're guaranteed to have a shit-storm of ailments brought on by this eat-shit-don't-do-shit way of life. No wonder everyone's treating 30 like it's old. How many of us 30 year olds are looking at ourselves in the mirror, knowing that our physical peak has gone by when in the back of our head, we know it should still be going on?
Seriously, professional athletes in most sports are at their absolute best between the ages of 27-32. There should be no fucking reason to treat this like the gateway of old age!
Nothing's getting better either. My wife had me watch Jamie Oliver's food revolution. It's downright fucking horrid how little people know, or even care, about what they eat anymore. With all due respect to Oliver's work (which I appreciate very much) if anyone gave a fuck, they'd figure out how to eat right on their own regardless if school taught them to or not. Never before in the history of humankind has more information been available on such a vast scale to even the youngest of our physically-degraded population. If they wanted to know, they'd could figure it out. It's all just a google search away!
Speaking of Google, I did a little experiment, typing in the following words and recording the number of hits. Maybe we can draw some conclusions about what information people most want to know about...
Eating right...39,300,000 results
Strength training: 54,300,000 results
Justin Bieber: 445,000,000 results
Free Porn: 394,000,000 results
Lady GaGa: 549,000,000 results
Selena Gomez: 194,000,000 results
Jersey Shore: 72,500,000 results
OWN: 4,080,000,000 results
Fat and sexy: 162,000,000 results
It's nice to see where our priorities lay...
It seems to me that what we care about most is being indifferent and lazy. People don't want to know and they don't even care that they're rotting on the inside. Hell, I see and hear the healthy and strong mocked as much as their messages are even given half-attention to. When you think about it, the extreme popularity of the plague driven, flesh-rotted zombie makes for a great mascot of generation ROT! This generation has descended into degraded bodies moving around with no sense of direction or control over themselves... they just want to eat!
Some suggest that it's someone else's responsibility to wake up this pile of fatties and make them get into shape. Who exactly is supposed to do that? Maybe our pack-a-day, hen-pecked president who can't seem to stop face-fucking every fast food restaurant he can whenever he's away from Michelle? Or, maybe congress can do something about it. Then again maybe not. It doesn't seem like they know what the gym is supposed to be used for these days, do they?
Is this one too many cheap shots? Well, don't forget, this is the same bunch of clowns who subsidize the very crops that get our peeps fat, gave us that atrocious food pyramid guide to eat "healthy", and say that giving the kiddies chicken nuggets at school is perfectly alright. You know that's a short list too but let's face facts: no government anywhere has shown either the good judgement or the qualifications to feed a fucking sewer rat properly, say nothing about the future generation of degenerates expected to take their place!
If this is ever going to get better, then people need to WANT to do it for themselves... or be forced into it by necessity. That first option is hard but I can guarantee that the second one will suck even more. I don't expect one, angry blog rant to make any difference but at least I got this off of my chest. For now.
The repair man and I stood before it in front of my truck. He looked at it nervously, asking me how we were going to get it into my pick-up truck. His face seemed to tighten up in a combination of what looked like equal parts fear and question. As he started to bend over to grab this sucker, I squatted down and rapidly scooped it up and gently placed it in my truck.
I lifted a 382 lbs electric motor???
Actually... no. I lifted the Variable Frequency Drive that controls the speed of the motor. For those of you not familiar with a VFD, it's basically a computer that runs Tesla's greatest gift to mankind, and it barely weighs 60 lbs. So, why in the hell was this kid, who has to be about my age, twisting himself up, questioning how the hell two men, supposedly at their physical peak, going to handle such a modest piece of equipment?
Welcome to Generation ROT!
This kid, physically speaking, was a tribute to our epoch of degeneration: Corn Syrup fattened with shoulders and a neck custom-destroyed to make out the slightest detail on any 1080p screen put in front of his face. All around me, I'm watching my peers wreck themselves at a rate that has some predicting my generation will be the first to live shorter lives than their parents in a long time. While we try to figure out how to enjoy the less time we have on earth, we're guaranteed to have a shit-storm of ailments brought on by this eat-shit-don't-do-shit way of life. No wonder everyone's treating 30 like it's old. How many of us 30 year olds are looking at ourselves in the mirror, knowing that our physical peak has gone by when in the back of our head, we know it should still be going on?
Seriously, professional athletes in most sports are at their absolute best between the ages of 27-32. There should be no fucking reason to treat this like the gateway of old age!
Nothing's getting better either. My wife had me watch Jamie Oliver's food revolution. It's downright fucking horrid how little people know, or even care, about what they eat anymore. With all due respect to Oliver's work (which I appreciate very much) if anyone gave a fuck, they'd figure out how to eat right on their own regardless if school taught them to or not. Never before in the history of humankind has more information been available on such a vast scale to even the youngest of our physically-degraded population. If they wanted to know, they'd could figure it out. It's all just a google search away!
Speaking of Google, I did a little experiment, typing in the following words and recording the number of hits. Maybe we can draw some conclusions about what information people most want to know about...
Eating right...39,300,000 results
Strength training: 54,300,000 results
Justin Bieber: 445,000,000 results
Free Porn: 394,000,000 results
Lady GaGa: 549,000,000 results
Selena Gomez: 194,000,000 results
Jersey Shore: 72,500,000 results
OWN: 4,080,000,000 results
Fat and sexy: 162,000,000 results
It's nice to see where our priorities lay...
It seems to me that what we care about most is being indifferent and lazy. People don't want to know and they don't even care that they're rotting on the inside. Hell, I see and hear the healthy and strong mocked as much as their messages are even given half-attention to. When you think about it, the extreme popularity of the plague driven, flesh-rotted zombie makes for a great mascot of generation ROT! This generation has descended into degraded bodies moving around with no sense of direction or control over themselves... they just want to eat!
Some suggest that it's someone else's responsibility to wake up this pile of fatties and make them get into shape. Who exactly is supposed to do that? Maybe our pack-a-day, hen-pecked president who can't seem to stop face-fucking every fast food restaurant he can whenever he's away from Michelle? Or, maybe congress can do something about it. Then again maybe not. It doesn't seem like they know what the gym is supposed to be used for these days, do they?
Is this one too many cheap shots? Well, don't forget, this is the same bunch of clowns who subsidize the very crops that get our peeps fat, gave us that atrocious food pyramid guide to eat "healthy", and say that giving the kiddies chicken nuggets at school is perfectly alright. You know that's a short list too but let's face facts: no government anywhere has shown either the good judgement or the qualifications to feed a fucking sewer rat properly, say nothing about the future generation of degenerates expected to take their place!
If this is ever going to get better, then people need to WANT to do it for themselves... or be forced into it by necessity. That first option is hard but I can guarantee that the second one will suck even more. I don't expect one, angry blog rant to make any difference but at least I got this off of my chest. For now.
Sunday, June 19, 2011
Weight Storage Rack
Post on 11:10 AM
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Are your weights just lying around on the floor? This is unacceptable by Homemade Strength standards. Remedy the situation on your day off. It's cheap. It's easy. and it will make your gym that much more proper. This is an example of a project that doesn't have an exact commercial equivalent and it's still cheaper than similar commercial options.
Cost: about $35
Project time: 1 day
Difficulty: You have to cut wood using a saw or saws of your choice. You have to drill holes and drive screws into said wood. This is pretty basic stuff. Even a newb can learn this quickly so don't be scared. Man up.
Tools Needed:
What we're making today is a handy solution to organize our weight plates. I always see pictures of home gyms with stacks of plates just lying around on the ground. Let's tidy it up and make them conveniently accessible, shall we?
This project took me two days and that was with me making things up and designing as I worked. I got stumped and had to sleep on it to get past my sticking point in the design. I figure it could certainly be done, following instructions, in one day. But I'm an introverted worker. I take a lot of breaks and get lost in thought liberally throughout the project.
I used to have a commercial weight "tree" rack. Well, I technically still do have it. I should say I used to use a commercial weight rack. I didn't really like it. It was a cheaper one, at about $50. The problem is they aren't rated for a whole lot of weight and more importantly they don't have the space to accommodate enough big plates to add a whole lot of weight. The ones that are rated for serious poundages are near $100 in cost. I still don't know if they really have the space to stack up eight 45 lb. plates on them as well as all the essential smaller increments.
Because we're average guys in the garage, we probably won't be able to do serious metal fabrication. That's why wood is the material of choice for Homemade Strength. Given the nature of the material, it's more prudent for us to avoid the vertical frame design of normal metal plate racks. Instead, what we're going to do is mimic a horizontal plate rack design. No, this won't duplicate the function of portable platform racks, but it resembles that design more than the normal "tree" or "A frame" design.
Our custom DIY design will handle eight 45 lb. plates, as well as your quarters (2), dimes (2), nickles (5), and even your 2 1/2 lb. plates. This is a "full set" that when loaded on the bar would total 500 lbs. I think that's a solid figure. If you have 35 lb. plates they can be substituted at will for the 45 lb. plates; this rack will fit eight of either.
You can, of course, make your rack longer. The amount of plates it can hold is only limited by the length of the rack. All you have to do is make yours as long as you want it and you can load up as many 45 lb. plates as you choose. Mine is 3 feet long.
One last thing to get out of the way before we start. This is not a carrying case, nor a portable platform rack. Don't try to lift this thing and move it around with plates in it. I assure you the odds are it will break. It is perfectly strong when used properly. It is designed to store plates when sitting on the ground. The compressive strength of wood is great. If you lift it, now it's a matter of tensile strength and that's nowhere near as great. If you have to move it, unload the thing, then pick it up. The rack only weighs 45 lbs. itself so not a problem for anyone who trains with the weights this rack is designed to hold.
Like most projects here on Homemade Strength, 2x4s play a significant role in its design. It's our favorite material because it's cheap and strong. It's designed for commercial framing purposes so it's perfect for our gym projects.
The first thing you have to do is decide how long you want your rack. The longer you make it, the more big plates (read that 45 lbs.) you can store. I made mine 36 inches (3 feet) long. If you choose differently, the key boards you'll have to make longer are the two initial 2 x 4 runners and the particle board sides. The rest will be the same for any size rack.
So, 36 inches is my chosen length. Measure and cut two pieces of 2x4 to this length. Now, Measure and cut two pieces of 2x4 to 7 inches long. These are our middle spacers. They will ensure the 2x4 runners are 7 inches apart. A miter saw is the fastest way to cut 2x4s but any saw that gets the job done, even a hand saw, will suffice. Now cut four pieces of 2x4, each one only 2 inches long.
The picture above shows how we are going to arrange all these pieces. lay your boards on the ground and dry fit them as shown. On each end you have a 2 inch piece, then the width of the long runner board, then the 7 inch piece, then the other runner board, then another 2 inch piece. Clearly a picture is far better than my sorry attempt at an explanation. Look and mimic.
You'll notice that if you measure the length of one of the ends of this frame, it will be roughly 18 inches. Whatever it is exactly, we now need to cut 8 pieces of 2 x 4 to this length. So measure and cut your boards until you have eight pieces that are 18 inches long each.
For the record, whenever you are cutting a long board into many smaller pieces you should always measure one, cut that one, then measure the next, and cut. Never mark many measurements off and then just go down the line cutting. The reason is, the saw blade will remove a significant amount of material and the boards will end up shorter than what you measured them to be. Measure, cut, measure, cut. That's how you do it.
Cost: about $35
Project time: 1 day
Difficulty: You have to cut wood using a saw or saws of your choice. You have to drill holes and drive screws into said wood. This is pretty basic stuff. Even a newb can learn this quickly so don't be scared. Man up.
Tools Needed:
- Saw (for cutting wood) - miter saw is ideal for cutting your many 2 x 4s, but you'll also need something for long straight cuts in your particle board, like a normal hand saw, circular saw, or jigsaw.
- Drill / Screwdriver
- Sander - could be electric or just a hand rubber sanding block, and sand paper of course.
- Wrench - either a 1/4" or simply an adjustable one.
- Socket Wrench - in addition to a normal wrench, a socket wrench with the necessary pieces to accept a screwdriver bit will make one small part of the project much easier. Click here to see a picture of what I mean. (perhaps optional)
- 2 x 4 studs (8 feet in length) - you need 4 of these.
- Particle Board (3/4 inch thick, 12 inches wide) - you need two pieces of 3 foot length each so you could buy a 6 foot long board or two 4 foot long boards, etc.
- 1" x 6" Wooden Board, typically used for a deck - you barely need any of this, 1 foot length. You could probably fashion these out of your leftover 2 x 4s if you want.
- Box of 2 and 1/2 inch deck screws - I like T25 star bit head screws
- 1/4" Carriage Bolts (3 and 1/2 inches long) - you need 16 of these. May be cheaper to just buy a bag of 20.
- 1/4" Nuts (to fit your carriage bolts) - obviously you need 16 of these as well.
- 5/16" Fender Washers - you need 16 of these. The size markings on washers tell you the inner diameter, just fyi. They have to be bigger than 1/4" because they must fit the square base of your carriage bolts, which is larger than the diameter of the threads.
- 1/4" Washers - you need 16 of these.
- Wood Glue
- Paint (optional)
- Pipe Insulation Foam (optional)
- Duct Tape / Electrical Tape (optional)
Plate "slots" can store 45 lb., 35 lb., and even spacer plates. |
This project took me two days and that was with me making things up and designing as I worked. I got stumped and had to sleep on it to get past my sticking point in the design. I figure it could certainly be done, following instructions, in one day. But I'm an introverted worker. I take a lot of breaks and get lost in thought liberally throughout the project.
I used to have a commercial weight "tree" rack. Well, I technically still do have it. I should say I used to use a commercial weight rack. I didn't really like it. It was a cheaper one, at about $50. The problem is they aren't rated for a whole lot of weight and more importantly they don't have the space to accommodate enough big plates to add a whole lot of weight. The ones that are rated for serious poundages are near $100 in cost. I still don't know if they really have the space to stack up eight 45 lb. plates on them as well as all the essential smaller increments.
Because we're average guys in the garage, we probably won't be able to do serious metal fabrication. That's why wood is the material of choice for Homemade Strength. Given the nature of the material, it's more prudent for us to avoid the vertical frame design of normal metal plate racks. Instead, what we're going to do is mimic a horizontal plate rack design. No, this won't duplicate the function of portable platform racks, but it resembles that design more than the normal "tree" or "A frame" design.
Our custom DIY design will handle eight 45 lb. plates, as well as your quarters (2), dimes (2), nickles (5), and even your 2 1/2 lb. plates. This is a "full set" that when loaded on the bar would total 500 lbs. I think that's a solid figure. If you have 35 lb. plates they can be substituted at will for the 45 lb. plates; this rack will fit eight of either.
You can, of course, make your rack longer. The amount of plates it can hold is only limited by the length of the rack. All you have to do is make yours as long as you want it and you can load up as many 45 lb. plates as you choose. Mine is 3 feet long.
One last thing to get out of the way before we start. This is not a carrying case, nor a portable platform rack. Don't try to lift this thing and move it around with plates in it. I assure you the odds are it will break. It is perfectly strong when used properly. It is designed to store plates when sitting on the ground. The compressive strength of wood is great. If you lift it, now it's a matter of tensile strength and that's nowhere near as great. If you have to move it, unload the thing, then pick it up. The rack only weighs 45 lbs. itself so not a problem for anyone who trains with the weights this rack is designed to hold.
Weights, lacrosse balls, collars, bands, it's an equal opportunity storage device. |
Like most projects here on Homemade Strength, 2x4s play a significant role in its design. It's our favorite material because it's cheap and strong. It's designed for commercial framing purposes so it's perfect for our gym projects.
The first thing you have to do is decide how long you want your rack. The longer you make it, the more big plates (read that 45 lbs.) you can store. I made mine 36 inches (3 feet) long. If you choose differently, the key boards you'll have to make longer are the two initial 2 x 4 runners and the particle board sides. The rest will be the same for any size rack.
So, 36 inches is my chosen length. Measure and cut two pieces of 2x4 to this length. Now, Measure and cut two pieces of 2x4 to 7 inches long. These are our middle spacers. They will ensure the 2x4 runners are 7 inches apart. A miter saw is the fastest way to cut 2x4s but any saw that gets the job done, even a hand saw, will suffice. Now cut four pieces of 2x4, each one only 2 inches long.
Monkey see, monkey do. Not that I'm calling you a monkey or anything like that. |
You'll notice that if you measure the length of one of the ends of this frame, it will be roughly 18 inches. Whatever it is exactly, we now need to cut 8 pieces of 2 x 4 to this length. So measure and cut your boards until you have eight pieces that are 18 inches long each.
For the record, whenever you are cutting a long board into many smaller pieces you should always measure one, cut that one, then measure the next, and cut. Never mark many measurements off and then just go down the line cutting. The reason is, the saw blade will remove a significant amount of material and the boards will end up shorter than what you measured them to be. Measure, cut, measure, cut. That's how you do it.
Six on one side, two on the other. Do as I say, not as I photograph. |
Now take six of the newly cut 18 inch long boards and stack them up like pancakes on one end of your frame, as shown in the picture above. Not shown in the picture is that you should stack the other two on the other end of your frame. Two on one end, six on the other.
Alright. That was just a dry fit. Now we have to actually fasten it together. We're going to use the "glue and screw" method. Remove the eight boards that you stacked on the basic frame and put them aside. Put down some newspaper or spare cardboard from your recycling bin so you don't get glue all over your garage floor. You're going to slather wood glue on the sides of the boards you cut in the original step.
That is to say, the 7 inch boards, 1 inch boards and the long runners. Just put glue on the sides where these pieces touch each other and once again position them as I originally showed you. Whether you think it looks like part of a fence, a large "I", or a wide "H" I'll leave that to you.
As the diagram above shows, you're going to take one of the 18 inch pieces and put it back on top of the end of your now glued jigsaw puzzle of a frame. But before you do that, slather the bottom of it with glue, then smush it down like a sandwich with mayo on it. Take five of your deck screws and drive them through the top board, one into each of the five pieces on the bottom. Make sure all the ends are squared up and aligned before you do this.
Now, as the above diagram also shows, put another board on top of the one you just secured. Again slathering it with glue before you smush it down. This time only put two screws into it, towards the middle, using your eyes to determine where you can place them without jamming them into the five screws you just put in. Repeat this for the other side of your "H, I , fence post."
Now you have your frame, each end glued and screwed with two boards on top of it. Before we get to the other remaining pieces for one of the ends, we're going to put the sides on, to ensure that our stack of pancakes ends up stacked straight.
The sides, for now, are quite easy and simple. Either you bought one longer piece of particle board, or you bought two smaller (4 foot) pieces. Either way Make your cuts to create two pieces that are 3 feet in length (and 12 inches in width (height)); the same exact size as the long runners you first cut.
Position your sides up to the frame as shown above. We're going to pre-drill holes for our screws so choose a drill bit that is smaller than the threads of your deck screws. At this point there are only 2 boards stacked on each side, so your current top board is actually board number 2 in our stacks. Drill through the side of your particle board and into the side of the TOP board (#2) on each end of your frame. It has to be the this board. On the lower boards there are screws near the edge holding that mass of small pieces together.You can't screw into that mess because there are already too many screws there. So drill and then screw into the top board. Do this for all four corners of your box. One screw in each corner.
One end of this basic frame is done. Remember, "two on one side, six on the other." As of now, there is two on one side and two on the other. So one side is complete for now. The other needs four more pieces stacked up. The process is the same. Put your glue down, smush a piece of wood on top, and put your screws in to secure it. The diagram below will show that you're going to alternate between driving two screws and three screws. Follow the picture to coordinate your placement of screws.
Notice that you secure board 3 and 2 together with three screws (shown in red); one in the middle, two on the ends, to avoid the screws you've already put in. Then, when securing board 4 on top of 3 you use two screws (shown in blue). You alternate between using two and three screws each board you stack up. You'll end with two screws, which leaves you plenty of space in the sides of board 6 to secure your particle board side pieces into board 6; just like you did in board 2. I'm well aware of the fact that board 2 gets three screws in it from above (board 3). At that point, your side screws holding the particle board sides on will already be in board 2. Just be careful and use your senses to accommodate where you can and cannot put a screw. Sometimes detailed explanation just makes things sound difficult. I assure you this stuff is easy. Have confidence and just go with it.
Now we have the basic shape of our glorified box. As you can see in the picture, it's big enough to nicely house a 45 lb. plate. The end with your stack of six boards it the end which will hold your 45 lb. plates. Half of this box design will be delegated to this task. The other half, towards the "two stack" end will progressively step down from your quarters, to your dimes, and to your nickle plates.
The next step is to section off the space for each of our big plates. I'm not completely sure if all normal iron plates are created equal, in terms of how thick they are. This would also work for bumper plates but they are so thick you'll have to make a rather long rack to accommodate them. So rather than tell you a measurement I'm going to recommend that you put one of your big 45 lb. plates up against the "six stack" of 2x4s. Set it straight up. Now take a pencil or pen and mark about 2 inches down from the top of your particle board and 1/4 inch away from the edge of the plate. This is going to be the space, the single slot, for one plate. You don't want it butt up against the plate because you're going to want a little bit of room to take your plates in and out.
Using a 1/4" drill bit, drill a hole on your mark, all the way through the particle board side. Before we continue, we're going to make a template out of paper so that we can duplicate this without having to measure for each slot. Grab a piece of paper and fold it over the top of the particle board side so that it covers the inside down to where you drilled the hole. Slide it all the way back so that its edge is against the six stack of 2x4s.
Now use your pen to poke a hole in the paper where you drilled a hole in the particle board side. To mark your next hole, all you have to do is line up the back edge of the paper (the part that was against the six stack) with the front edge of the first hole you drilled. Pictures are very useful for explaining things. Use your pen or pencil to mark your next hole and repeat the procedure until you have a total of eight holes. Drill them out with your 1/4" bit.
That covers one side of your rack. To mark the other side, you can use the same template. You just have to use the opposite side. That is to say, the side that was facing you last time will now be against the particle board side. The top flap will have to be folded over the other way to sit along the top edge of your particle board. Again, mark eight holes and drill them out.
Take one of your carriage bolts, a 5/16 fender washer, a 1/4" washer and a nut. Put the 5/16" washer over the bolt, all the way to the head, then put the bolt through the particle board, then put on the 1/4 inch washer, and then finally the nut. Because the carriage bolt has a square shape under the head you'll have to hammer on it a bit to sink it into the hole. If you don't have a hammer, your wrench will do. If you don't have a wrench, then good luck properly tightening your bolts down.
If you intend to paint this rack then there's no need to put all the bolts in now, you'll only have to take them off to paint it properly. But eventually, when all is said and done you will put your bolts in this fashion for all the holes. When all is said and done you can opt to wrap your bolts in duct tape or electrical tape to soften them so you don't scratch your plates on them. This is optional.
The next step is to create the sections that will house our 25, 10, and 5 lb. plates. We're going to use 18" lengths of 2x4s. You're going to need 4 of them so mark and cut your wood. Unlike our "stacks" we're going to stand these up on their sides so that each one is "4 inches" tall. We're going to place the first of these just after the last hole you drilled. Put some glue on the sides of this piece where it will contact the particle board sides. Put it in position, then pre-drill your hole through the side of the particle board (remember to use the proper bit, not the 1/4" bit you were just using) and drive your screw in. Repeat for the other side. Now stack another of these 18" 2x4 pieces on top of the one you just put in. Repeat the same procedure.
The easiest way to proceed is to take your two 25 lb. plates and stack them against your newly installed double 2x4 wall. Put the plates straight up and then lean them back just a tad so that they stay by themselves and not fall forward. Now you're going to do the same thing you just did for the last wall, except this time you're only using a single 2x4 piece, positioned right against the front edge of your 25 lb. plates. Glue and screw this piece in. Now you have your section for the 25 lb. plates done.
The issue, however, is that neither the 10 lb. plates, nor the 5 lb. plates will fit properly between your bottom 2x4 runners. The gap between these is 7 inches and that does well for the bigger plates but is too much for the small plates. To remedy this, we are going to put smaller runner boards under the 10 and 5 lb. sections.
We want the gap between the boards under the 10 and 5 lb. plates to be five inches. The current space between the 2x4 runners is seven inches. So in order to keep our plates nice and center we need two boards of 1 inch width each. We want the boards to be as tall as the 2x4 runners and as long enough to span the 10 lb. and 5 lb. plate sections. In other words, about 9 1/2 inches long should do it.
I used a piece of 1x6 left over from my deck. You could likely fashion the piece from the scrap 2x4 pieces you have from this project. The dimensions of this board will be 1" wide, 1 and 1/2" tall, and 9 1/2 inches long. Now make two of these.
Alright. That was just a dry fit. Now we have to actually fasten it together. We're going to use the "glue and screw" method. Remove the eight boards that you stacked on the basic frame and put them aside. Put down some newspaper or spare cardboard from your recycling bin so you don't get glue all over your garage floor. You're going to slather wood glue on the sides of the boards you cut in the original step.
That is to say, the 7 inch boards, 1 inch boards and the long runners. Just put glue on the sides where these pieces touch each other and once again position them as I originally showed you. Whether you think it looks like part of a fence, a large "I", or a wide "H" I'll leave that to you.
Now, as the above diagram also shows, put another board on top of the one you just secured. Again slathering it with glue before you smush it down. This time only put two screws into it, towards the middle, using your eyes to determine where you can place them without jamming them into the five screws you just put in. Repeat this for the other side of your "H, I , fence post."
Now you have your frame, each end glued and screwed with two boards on top of it. Before we get to the other remaining pieces for one of the ends, we're going to put the sides on, to ensure that our stack of pancakes ends up stacked straight.
Position your sides up to the frame as shown above. We're going to pre-drill holes for our screws so choose a drill bit that is smaller than the threads of your deck screws. At this point there are only 2 boards stacked on each side, so your current top board is actually board number 2 in our stacks. Drill through the side of your particle board and into the side of the TOP board (#2) on each end of your frame. It has to be the this board. On the lower boards there are screws near the edge holding that mass of small pieces together.You can't screw into that mess because there are already too many screws there. So drill and then screw into the top board. Do this for all four corners of your box. One screw in each corner.
One end of this basic frame is done. Remember, "two on one side, six on the other." As of now, there is two on one side and two on the other. So one side is complete for now. The other needs four more pieces stacked up. The process is the same. Put your glue down, smush a piece of wood on top, and put your screws in to secure it. The diagram below will show that you're going to alternate between driving two screws and three screws. Follow the picture to coordinate your placement of screws.
Notice that you secure board 3 and 2 together with three screws (shown in red); one in the middle, two on the ends, to avoid the screws you've already put in. Then, when securing board 4 on top of 3 you use two screws (shown in blue). You alternate between using two and three screws each board you stack up. You'll end with two screws, which leaves you plenty of space in the sides of board 6 to secure your particle board side pieces into board 6; just like you did in board 2. I'm well aware of the fact that board 2 gets three screws in it from above (board 3). At that point, your side screws holding the particle board sides on will already be in board 2. Just be careful and use your senses to accommodate where you can and cannot put a screw. Sometimes detailed explanation just makes things sound difficult. I assure you this stuff is easy. Have confidence and just go with it.
Now we have the basic shape of our glorified box. As you can see in the picture, it's big enough to nicely house a 45 lb. plate. The end with your stack of six boards it the end which will hold your 45 lb. plates. Half of this box design will be delegated to this task. The other half, towards the "two stack" end will progressively step down from your quarters, to your dimes, and to your nickle plates.
LLLLLLLLLIKE A GLOVE! |
Using a 1/4" drill bit, drill a hole on your mark, all the way through the particle board side. Before we continue, we're going to make a template out of paper so that we can duplicate this without having to measure for each slot. Grab a piece of paper and fold it over the top of the particle board side so that it covers the inside down to where you drilled the hole. Slide it all the way back so that its edge is against the six stack of 2x4s.
[sing] PATTERN POWER! (if you have young kids, you might get the joke.) |
That covers one side of your rack. To mark the other side, you can use the same template. You just have to use the opposite side. That is to say, the side that was facing you last time will now be against the particle board side. The top flap will have to be folded over the other way to sit along the top edge of your particle board. Again, mark eight holes and drill them out.
If you intend to paint this rack then there's no need to put all the bolts in now, you'll only have to take them off to paint it properly. But eventually, when all is said and done you will put your bolts in this fashion for all the holes. When all is said and done you can opt to wrap your bolts in duct tape or electrical tape to soften them so you don't scratch your plates on them. This is optional.
The next step is to create the sections that will house our 25, 10, and 5 lb. plates. We're going to use 18" lengths of 2x4s. You're going to need 4 of them so mark and cut your wood. Unlike our "stacks" we're going to stand these up on their sides so that each one is "4 inches" tall. We're going to place the first of these just after the last hole you drilled. Put some glue on the sides of this piece where it will contact the particle board sides. Put it in position, then pre-drill your hole through the side of the particle board (remember to use the proper bit, not the 1/4" bit you were just using) and drive your screw in. Repeat for the other side. Now stack another of these 18" 2x4 pieces on top of the one you just put in. Repeat the same procedure.
Big plates and small plates don't get along. We have to put up a wall to avoid conflict. |
Using your plates to measure ensures perfection. |
There's is only one more board to put in. Just as you did with the 25 lb. plates, stack your two 10 lb. plates against the newly created single 2x4 wall. Stand them up straight by themselves so they don't fall over. Put your last 18 inch 2x4 piece along the front edge of your plates. Glue it and screw it, just as you've done several times before. This will give you the 10 lb. plate section, and what remains in front is your 5 lb. plate section.
The issue, however, is that neither the 10 lb. plates, nor the 5 lb. plates will fit properly between your bottom 2x4 runners. The gap between these is 7 inches and that does well for the bigger plates but is too much for the small plates. To remedy this, we are going to put smaller runner boards under the 10 and 5 lb. sections.
We want the gap between the boards under the 10 and 5 lb. plates to be five inches. The current space between the 2x4 runners is seven inches. So in order to keep our plates nice and center we need two boards of 1 inch width each. We want the boards to be as tall as the 2x4 runners and as long enough to span the 10 lb. and 5 lb. plate sections. In other words, about 9 1/2 inches long should do it.
I used a piece of 1x6 left over from my deck. You could likely fashion the piece from the scrap 2x4 pieces you have from this project. The dimensions of this board will be 1" wide, 1 and 1/2" tall, and 9 1/2 inches long. Now make two of these.
You're going to mount these (as shown above) under the sections that will hold your 10 and 5 lb. plates. Turn your entire rack over and work from the bottom. You'll attach your small runners by driving two screws through them into the side of your 2x4 runners. There is not a lot of space to work here. You won't be able to get a drill, nor a normal screwdriver. The way I remedied this was by using a socket wrench and a socket which allowed me to use a screwdriver bit. There are certainly other, more cumbersome ways of achieving the same result. But if you have a socket wrench, use it. If you don't have the right socket, I would imagine it's quite cheap.
As you can also see in the picture above, while you've got it turned over, put a screw into the bottom of each runner, through each of the three 2x4 "walls" you made to hold your smaller plates. So six screws total. This will just ensure that everything is nice and solid and interconnected.
As you can also see in the picture above, while you've got it turned over, put a screw into the bottom of each runner, through each of the three 2x4 "walls" you made to hold your smaller plates. So six screws total. This will just ensure that everything is nice and solid and interconnected.
Now we're going to make this thing a bit lighter and look a a little better by shaping the sides. As of right now they are just rectangles. As the picture below shows, we're going to cut the corner off at an angle. You can simply do this by eye as you see fit, after all, that's what I did. Or you can take my measurements. Working from the top corner of the "two stack" side, measure 6 and 7/16 inches down and mark it. Measure 17 and 1/16 inches across and mark it. Between these two points, draw a straight line. Cut along this line and then sand the edges to curve them. Do this with both sides.
You're almost done with the construction. There is only one step left, and you could argue that it's optional. You should have enough room in your 5 lb. plate section to fit a few 2 1/2 lb. plates as well. Rather than do this, I decided to do something different. What I did, can be seen below.
Simply take a scrap piece of 2x4. Use a 2 and 1/8 inch hole saw to cut through your board. The inside core is what we want. Sand this core down and place it on the rack as shown above. Use a 2 1/2 lb. plate to determine the proper position, so that a 2 1/2 lb. plate will fit on without interfering with the sides or the stack of 5 lb. plates. Then simply screw it down with a single deck screw through the center hole, which the hole saw already provided for you.
All that's left now is to paint it, if you choose. You can see I went with the same classic Doo-doo brown that I've used on all my projects here. There is one other additional thing you can do if you wish. You can pad the runners where your plates will sit with insulation foam if you wish to protect the wood.You can secure it down using tape, or any other way of your choosing.
And with that you're done.
- Carl
Thursday, June 16, 2011
DIY Kettlebell - Homemade Kettlebell
Post on 12:06 PM
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New DIY Kettlebell videos
from giryaguy of RevelFitness
This is a real cracker and looks so good, make sure you watch the video right through for the materials required and method for the build.
I've put a playlist together for you so the 4 videos will run one after the other
Make your own kettlebell:
If this doesn't take your fancy, check out some other Homemade Kettlebells on DIYstrengthgear
Homemade kettlebell using a dumbbell
DIY Kettlebells
Tim Ferris T-Handle Kettlebell
T-Handle
DIY Crossfit - Plyometric Boxes
Post on 4:41 AM
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Crossfit is massive nowadays and growing!
Due to the Crossfitter's aim to keep their training programs constantly varied with high intensity functional movement many of them tend to use easily accessible training gear such as sandbags, DIY medicine balls and the like.
There have been a few builds on DIYSTRENGTHGEAR via the Crossfit population, one of them being the DIY Crossfit Glute Ham Raise (I have some plans of my own to build one very soon)
One definite 'must have' piece of training equipment is the Plyometric Box. I have one box that I made years ago for DIY purposes and have since used for many different training applications from plyometrics to dumbbell training.
If you are thinking of making your own PLYO BOX then look no further than this superb PDF plan that will explain in great detail with dimensions how to build one identical to the one in the picture.
Wednesday, June 15, 2011
Joining the Strength Training Mainstream?
Post on 3:40 PM
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I've always stated in the past that I don't have anything against weights except that they cost money and they're not easy (sometimes impossible) travel with. I've picked up on Kettlebells in the past two years since they're reasonably easy to throw behind the seat of pick-up trucks. Those I deemed them worth investing some money. On the other hand, I refused to buy a barbell set-up. Even those are a major stretch to drag in a pick-up truck. So, I held off buying that. I won't deny that there was an anti-establishment slant that factored into that decision too. Still, it was bulky and not easy to travel with. That was the major problem with them. If it's going to sit at home, where I'm rarely at, then why make the investment?
Then again, if you don't have to BUY a barbell, the plates and a squat rack, then it's suddenly a good investment, right?
Well, that's what transpired before Henry showed up. My aunt and uncle had a squat rack along with the usual 300 lbs Olympic barbell+plates set-up that they weren't using anymore so they ended up giving it to me. I've got a nice family, don't I?
Now that I've started training with a barbell, I've got a lot to experiment with and reflect upon. Since commencing barbell battles, I'm less apt to skip over much of what people write about them. I find a lot of oddities though. The barbell is consistently held up as the gold standard of getting strong, the best way of getting strong.
I heard a good one the other day...
While reading an old Pavel book while on the toilet, I came across this one...
Rob Lawrence
I guess we can add these senseless statements to the list of best hits like weight training will bust up joints, make you muscle-bound and inflexible. Or that BW is good for endurance only, incapable of building any REAL strength?
Seriously, has anyone considered how they use the tools that they train with makes more of a difference rather than the tools themselves? Most people train KB's and BW in high reps. That's not the only way to use them though. There's things that can be done in low reps that are so ridiculously hard that they couldn't help but not build max strength on planets Bodyweight and Kettlebell. On the flip side of that equation, things like my 100 rep, 1/2 BW squat challenge was definitely more of an endurance builder than it was a max lift enhancer. To top this all off, try doing a windmill without a weight. This is actually harder! The weight helps you get down there. So, you could call the windmill an instance where weights help you increase flexibility! This is far from the only instance.
That's just one part of why I've got no real burning urge to join anything resembling a fitness mainstream. Too often a materialistic urge, whipped along by clever marketing shit, molds people's outlook on how to get in shape. The tools alone don't make the strength. What you decide to do with what you've elected to work with is what's going to get the job done. This varies from one method of training to the next. As far as I'm concerned, one doesn't have a dramatic edge either.
Off-topic a bit... someone asked me a while ago about my max deadlift. Unable to provide an answer since I had no barbell to deadlift, I figured it out after writing this. I guess I, like most other junkies, had to know. I stopped at 345 lbs since I was indoors with no bumper plates or proper flooring. Funny, this was my first BB-DL attempt!
Then again, if you don't have to BUY a barbell, the plates and a squat rack, then it's suddenly a good investment, right?
Well, that's what transpired before Henry showed up. My aunt and uncle had a squat rack along with the usual 300 lbs Olympic barbell+plates set-up that they weren't using anymore so they ended up giving it to me. I've got a nice family, don't I?
Now that I've started training with a barbell, I've got a lot to experiment with and reflect upon. Since commencing barbell battles, I'm less apt to skip over much of what people write about them. I find a lot of oddities though. The barbell is consistently held up as the gold standard of getting strong, the best way of getting strong.
I heard a good one the other day...
kettlebells are great for people too weak to lift real weightsSteve Pulcinella
While reading an old Pavel book while on the toilet, I came across this one...
The more I do with kettlebells, the more I think of abandoning every other form of training. The workouts simultaneously train everything... there is a great deal of truth to the axiom that all training is a matter of trade-offs, but if anything out there threatens that wisdom, it's got to be KB's."
Rob Lawrence
I guess we can add these senseless statements to the list of best hits like weight training will bust up joints, make you muscle-bound and inflexible. Or that BW is good for endurance only, incapable of building any REAL strength?
Seriously, has anyone considered how they use the tools that they train with makes more of a difference rather than the tools themselves? Most people train KB's and BW in high reps. That's not the only way to use them though. There's things that can be done in low reps that are so ridiculously hard that they couldn't help but not build max strength on planets Bodyweight and Kettlebell. On the flip side of that equation, things like my 100 rep, 1/2 BW squat challenge was definitely more of an endurance builder than it was a max lift enhancer. To top this all off, try doing a windmill without a weight. This is actually harder! The weight helps you get down there. So, you could call the windmill an instance where weights help you increase flexibility! This is far from the only instance.
That's just one part of why I've got no real burning urge to join anything resembling a fitness mainstream. Too often a materialistic urge, whipped along by clever marketing shit, molds people's outlook on how to get in shape. The tools alone don't make the strength. What you decide to do with what you've elected to work with is what's going to get the job done. This varies from one method of training to the next. As far as I'm concerned, one doesn't have a dramatic edge either.
Off-topic a bit... someone asked me a while ago about my max deadlift. Unable to provide an answer since I had no barbell to deadlift, I figured it out after writing this. I guess I, like most other junkies, had to know. I stopped at 345 lbs since I was indoors with no bumper plates or proper flooring. Funny, this was my first BB-DL attempt!
Sunday, June 12, 2011
DIY Forearm Training - Formulator
Post on 3:07 AM
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Homemade Forearm Exercise Equipment from Pat Hodgson of HomemadeGymStuff
Classic build here, with great photo's from Pat @ HomemadeGymStuff - Formulator
Material required:
Plyboard offcut and tubing
Nuts and bolts
gymhodgson
Forearm and grip strength is a must for almost all sports and can take your performance on another level
Check out my post about kettlebell training for grip strength or go straight to my youtube video Kettlebell Training for hand strength
More grip and forearm equipment builds to come
Classic build here, with great photo's from Pat @ HomemadeGymStuff - Formulator
Material required:
Plyboard offcut and tubing
Nuts and bolts
gymhodgson
Forearm and grip strength is a must for almost all sports and can take your performance on another level
Check out my post about kettlebell training for grip strength or go straight to my youtube video Kettlebell Training for hand strength
More grip and forearm equipment builds to come
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