Odd Object Training - Real DIY Training
Odd Object training is an awesome way of training almost free of charge and is definitely DIY Fitness.
Pick out an unusual item and train with it. Simple!
The most common forms of ODD OBJECTS that come to mind would be stones and rocks, sandbags, logs, bricks cemented together from an old wall, tyres (tyres full of concrete), barrels (half full of water), kegs, building buckets full of rubble or water, slosh ball (has a cost), pipe full of water (sloshpipe).
Let your imagination run wild and I'm sure you'll come up with something. Take a look out of your window, what can you see? Any large object/awkward object can potentially be used.
For the actual training part of odd objects, again use your imagination.
Here are a few ideas to get you going.
Ask yourself when looking at an odd object if the following can be done with it:
Over head lifting
Dragging
Pulling
Swinging
Gripping
Throwing
Running
Squatting
Shouldering...... the list is endless
Check out Joe Hashey's article about Odd ObjectPrimers over at The Art of Manliness
Here's an excerpt from his article. Top stuff!
Stones
Pinch Gripping Pinch Swings
Pinch Grip Farmers Walk – Shown with Stone + 35 lb Hex Head DB or use DIY Farmers Walk Bars
Obviously Atlas Stones can be used for loading or shouldering. However if you do not have an Atlas Stone, a keg can be a decent replacement. Smaller stones can also be used to add grips to things like curls, rows, presses, etc. Again, use your imagination with these objects. That’s half the fun!
Kegs
Clean and Press Shoulder Loading
Setting Up a Keg “Atlas Stone” Style Lift Keg Throwing
Overhead Iso Lunges
Kegs and sandbags are incredibly versatile. I could list at least 100 exercises for each, but again, follow my above rule of first thinking of gym exercises, then applying the object. Remember Zoolander’s walk-off rules? Old school rules – duplicate then elaborate. Same concept applies here, but less pretty.
Sandbags
Sandbags, like kegs, can be used for a huge array of exercises. I prefer to “grab cloth” when sandbag training. This means, instead of using the handles for grip, I grab the cloth of the bag as if I was grabbing someone by the shirt. This makes it tougher on the grip. Here are some suggested exercises:
Sandbag Pull Through Setup Sandbag Pull Through Finish
Shouldered Sandbag Squat Front Hold Sandbag Step-up
Rope
Rope is a unique training tool. I like to use it for everything from rope battling to added grip on pull-ups. It is worth it to have a few different sizes and lengths in your repertoire. It is best to not get the rope wet, as it frays and not to leave it out in the sun.
Rope Mountain Climbers Rope Battling (other end attached to tree)
Thick Rope Supine Rows
Tires
Tires come in all shapes and sizes, so these exercises are just suggestions. They are unique since you can do everything from beat them with a sledgehammer to throw them for explosive training.
Rotational Tire Throws Tire Flips
