My gym, homemade fitness…sled, db rack, bag stand, medicine ball, and more
I have been ï¿½??redneck-engineeringï¿½?? my own ideas and inventions for years. I am in college and donï¿½??t have a great supply of cash so most of my equipment is discounted, used, or my favoriteï¿½?ï¿½homemade. I am here to thank all who have given me ideas and share to all my own.
My latest project has been a weight dragging sled.
This is the sled partï¿½?ï¿½obviously. It is $7.66 at Wal-Mart. I modified it by drilling 1/4ï¿½?? holes at strong points throughout the lip of it. Then simply feeding 1/8ï¿½?? coated cable through the holes. This sled needed about 10ï¿½?? of cable and that came to $2.80 at Lowes.
Above is where the sled and strap meet. This may look like overkill here as you could simply tie the strap to that handle but the sheer force of a 300# man pulling 165# on bumpy grass could exceed the limits of that plastic handle. The cable hardware came to $3.15. I simply feed the strap through a welded ring and quick-linked it to the cable loops. I could have used a cheaper pipe clamps or even a series of zip ties; however I also use the harness and strap to pull my car and the strap has to be easy/fast to remove. The shape of the strap end fits right on the front of my front frame mount on my Chrysler. Itï¿½??s not as rough as it soundsï¿½?ï¿½level parking lot good!!!
The cable distributes the weight nicely. I pulled my girlfriend and her 2 friends (roughly 420#…sorry girls!) with no problemï¿½?ï¿½to the sled, not meï¿½?ï¿½I didnï¿½??t go too far. The strap is a logging or tow strap found at Wholesale Auto Parts (local store, but Advanced Auto Parts has them too) for $14. That is a lot more than I wanted to spend but it came with 35ï¿½?? of that nylon strap and I can use the extra for other things to come.
The harness is simply pipe insulation ($5.88). There are multiple kinds availableï¿½?ï¿½when choosing get one that is comfortable and will not chafe. This one is 6ï¿½?? in length and was 2ï¿½?? inside diameter (enough to fold over the strap), and like most had the adhesive to stay in place. It is very easy to put on in multiple places, I prefer the behind the neck, under the armpit method. Face away from it and place it on the back of your neck and put your arms through it like a coat.
Above is the stitching that yes, I did. Thank you! First time sewing, I swear! Strong Nylon thread spool $1.12. It is to attach the end to the rest to enclose the harness area. Make sure you allow plenty of room for your legs when attaching. I made mine a little too long at about 16ï¿½?? for the overall length of the strap. Too long is better than too shortï¿½?ï¿½. As for the weight, your training partner, sand bags, bricks, blocks, or my favorite heavy bags.
Easy, efficient andï¿½?ï¿½
Weight Dumbbell Rack
I bought an old crappy weight bench with old school vinyl/concrete weights from a friend of mine for $10. It came with a good standard bar, adjustable dumbbell handles and 160# of old ï¿½??platesï¿½??. I removed the board from the bench and bought some scrap angle iron ($2.50.)
After drilling holes in the iron where they would rest on the brackets the bench mounted toï¿½?ï¿½I zip-tied them. I wanted to let them move a little and the constant racking and un-racking of dumbbells would have loosened almost any bolt/nut setup.
http://www.geocities.com/thetrinitygallery/100_0170.JPG Kinda dark picture
Wrist Roller/Forearm bar
Been done before in thousands of homemade gyms. Check links at bottom
This is a 2ï¿½?? PVC pipe (2.25) cut at 16ï¿½??, with a strong nylon rope (.65) wrapped around it and clamped ($.34).
The rope makes a long loop and then is pipe clamped to itself to enclose it. Twist the ends twice and wrap them around the collars or threaded ends of adjustable dumbbells. More effective than farmers walk for BJJ work but not for building forearms.
Great way to work out soreness, look ï¿½??em up! They are made from pool toys/FunNoodles. The first one is filled with foose balls and zip tied at the end to hold them in there. The second is simply a 1ï¿½??D PVC pipe through it and the last is a metal dowel, best used like a rolling pin.
http://www.geocities.com/thetrinitygallery/100_0180.JPG < the same picture as above.
Stall mats at your local feed supply store are $40-ish. However I prefer free. Go to your local grocery stores and ask them for there old and used butcher/produce mats. They are supposed to be replaced every year in the meat department and you might get lucky.
I went to my local sporting goods store to their dodge ball display and looked for flattened balls. I managed to find one with a hole in it. I talked to the manager about marking it down and he said they can just throw them away and reclaim them on inventory or to be sold at cost (what they pay for them). Cost was 49cents on themï¿½?ï¿½they were selling them for $6 (that is absurd markup).
I cut a small X over the hole and used a funnel to pour play sand into it. After it was about Â¾ full of sand I filled the rest with Great Stuff foam insulation. I duct taped it closed and let it sit for 24 hours. The foam filled the ball and hardened and even grew out of the ball. I trimmed the excess off with a knife and duct taped the area again. I then covered it in grip/athletic tape. It is best to do multiple ones or have more instant uses for the foam insulation because it is a one time use only product and there is A LOT in one can. I made 2 balls (giggle giggle), one weighing 12# and an old basketball made the same way that weighed 20#. The one in the picture is the twelve.
My Boxers Dream Setup.
2 Heavy Bag, 2 striking balls, pull up tower with leg raise and dip capabilities.
Okay, by boxers dreamï¿½?ï¿½I mean if dreams had a budget. The pull up tower was a Christmas Gift
Pipe clamped to the back of the pull up tower is a 4X4. The tower weighs over 100# and has a very broad base so stabilization on that side is fine.
On the top of the 4X4 is the 4x4 that is going across the width of my gym (16ï¿½??). To hold it on there I used truss plates and then screwed 2x4 pieces over the connection. It is solid! The fan is mounted there and it barely moves when I hit the bags.
This is the 4x4 that is spanning the gym. I cut two 10ï¿½?? PVC pipes lengthwise and screwed them to the wood to aid in the heavy bags sliding back and forth easier.
The heavy bags are hung with coated cables and clamps.
The other 4x4 is held with truss plates, 2x4s and pipe clamps due to the sheer movement of that side. It is not as stable as the other side that is connected to the pull-up tower.
This side is in 2 feet of concrete that I jack hammered up for stability.
For more support on the pull up tower side and for weight storage, I clamped some of these plate ï¿½??thingsï¿½?? (they were at Lowes, in the decking stuff, they are meant to hold a wooden banister for your deck railing) with a piece of PVC through it. The other black piece is a converter for standard to Olympic weights. I donï¿½??t have many Olympic weights nor want them so I normally have a stack of 10#ers on the thing.
Using pipe clamps once again, I attached steel rings to the bottom push up bars (which I never use). Attached to those are bungee cords.
Bungee cords with ghetto speed/striking balls on them. All I did was buy 2 dodge balls at WalMart and wrap them in black duct tape, then got 2 ï¿½??Sï¿½?? hooks and bent the end of them so they contour the shape of the ball and taped over the contact area in the opposite direction of the previous duct tape. Using the S hooks, I linked them to the bungees.
Across the top, 2 steel rings hold a bungee between them and the two sets of striking balls going down
I use this for everything from plyo boxes, to jumping platforms, to squat boxes, use them for doing rack pulls, step ups.
They are concrete blocksï¿½?ï¿½and so much more.
Bailing wire is feed and wrapped through the blocks, then white duct tape is wrapped around them (to prevent chafing of the zip ties) then zip ties are ran through them. Believe me, they are very strong.
Pipe hangers used for bar storage.
Home made pad, used a board, bed foam from an old eggcrate style pad, some pleather/vinyl material and some staples.
Fat Guys Stabilization Ball. These things are used to take up room in the back of semi-trailers to prevent product shifting during transportation. They can only be used 3 times then the distribution center has to disregard them. If you ask for them, most DCs (distribution centers) will give them to you. This one is 6ï¿½?? by 3ï¿½?? and holds 3,000#s.
When buying equipment, you should ask the stores if they have any floor models or damaged ones that are discount. Most of the time some scratched paint and a tear in the padding is all it takes to get something 40% cheaper or so. Also talk to your local thrift shops, Good-Wills and Christian Social Services, many of them donï¿½??t know what to do with equipment or weights that they canï¿½??t move much less sell so if they have your name and number they can just get you to come get it. Numerous times I have been called to pick up plates that the employees could not lift; I have accumulated over 2,400#s of standard plates.