Bodyweight Training Tools

7/26/2019 Bodyweight Training Tools

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Bodyweight

angelfire.com/ny5/shenandoah/Grunt/Bodyweight.html

PVC Dipping Bar

3/4" PVC and connectors, and pipe insulation for the handles all cost under ten dollars, and this pushup exerciser can

be built in a half an hour. You don't even need glue - just tap the parts together with a hammer. The handles can be

rotated for preferred positions and are set at a desired distance apart. The PVC is cut to the following lengths;

(6)extensions: 3", (4)posts: 2", (2)handles: 6"-7" as preferred, (1)connector: 18"-24" as preferred.

After cutting the PVC lengths, don't smooth the edges. Just brush away the excess and then jam the cut lengths into the

connectors. The reason the handles are connected is so that the handles will remain at a pre- set distance from each

other. You could, if you wanted to, make individual dipping bars by eliminating the connector and adding a fourth

extension to each of the handles.

- Shenandoah

Power Pushups

Slip a 26" bicycle inner tube around your upper back, stretch it out in front of you with your hands, get down and start

pounding out some pushups! The increased tension provided by the inner tube will make the pushups more difficult, an

the intension will increase as you push yourself up and straighten out your arms, adding to the effectiveness of that

movement.

- gtmcfarland

High Pushup Bar
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This set of pushup bars is made of 3/4"

piping with piping insulation for the

handles. Dips with feet elevated can also

be performed on this. The handles can be

rotated for any desired angle.

An 18" p ipe was used for the width, but

any desired width can be obtained by

combining any two lengths of pipes with a

connector.

- Shenandoah

Webbing Blast

The Hitch A close up view

The Strap. The handles for this strap gym were made with 3/4" PVC pipes and old dog collars.
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Dips Pushups

Doing pushups on suspended straps is more d ifficult due to having to stabilize the movement. Make sure to suspend

the handles just above the floor and to hang them wider than in these pictures so that they do not touch the arms;

otherwise they become too stable and defeat the purpose. They are narrow here because of where I had to take the

pictures.

You can also do dips on them if you adjust the height, and also chest flyes if you can set them widely enough. Also pik

pushups, raised- feet pushups, etc.

The straps are a heck of a lot easier to make if you have one definite place to use them. You can make them a fixed

length and call it a day.

An a lternative to nylon s traps is using chains and 'biners to hang handles, l ike they do at Wake Forest University'sweight room.

- contributed by Jeff from NC

The Ultimate Strap Hanging Exercise System (TUSHES)

Jeff from NC Has vastly improved his Webbing Blast system as seen above. Instead of meticulously fiddling with sliders

to adjust the heights of the handles, Jeff has incorporated evenly spaced loops in both of the two straps, and all he has

to do now to adjust the lengths is to secure matching loops from each of the straps to carabingers as shown in the

pictures below.

- Shenandoah


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I just rebuilt the same one I had, adding a series of spaced loops which you can clip to a steel snaplink at the top.Presto: an immediate, easy, reproducible change in length!

Here's a pic of how it works, just the top part, so you can see that the

unneeded length just doubles up and hangs loose .

Now, if I had rebuilt the whole thing from scratch I wouldn't need that metal

slider anymore (it's actually sewn in place now). Also there's no point in

having the dog collar addition to hold the PVC handle; I just scavenged that

from an old expander I made. And finally, the loops shouldn't be quite like the

one I built. They should be in a "up and back" teardrop shape so that the pull

comes straight across the bar tacks instead of trying to pull them apart. So the

final one would look like this (pardon the quickie d iagram):


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I took my TUSHES for a ride today. Quick and easy height changes let me go from pushups/flyes to leaning back rear

flyes, to L-sit dips.

- contributed by Jeff from NC


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Doorway Chinup/Dip/Pushup Bar


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This chinup bar is assembled from 3/4" steel pipes for a cost of just over $20. It slips into a doorway and is held in

place by gravity. The pipe lengths shown are for a 30" door and a standard 2 x 4/sheetrock wall. Make adjustments in

those lengths for different conditions. Wrap a few layers of duct tape aroud those ends of the top elbows that rest on the

sill to protect the door sill. Tuck the excess duct tape into the elbow threaded holes. Place pipe insulation over the 6"

lengths that brace the door frame. The 24" pipe generally comes with protective plastic covers on the ends. You can

remove these and use them on the ends of the 45 degree handles. Otherwise, cover the ends of the handles with plast

or rubber tips.

Assemble the pipes and connectors toge ther as shown and then tighten them up and square them off. Tighten the pipe

as securely as possible. Use the adjacent pipes as leverage to tighten the others. Use leverage - your bodyweight, th

floor, stand on one pipe while pushing down or pulling up on another. Use the 24" pipe temporarily in the top elbows totighten up the side configurations. I would even go so far as to suggest picking up an additional 12" or 18" pipe just to

be used for leverage. You can always return it, or hold onto it for future uses. Now square off the assembled pieces.

Because all parts oppose each other for strength, don't worry if you have to turn a pipe back a half a turn, or so, in orde

to square the structure.

Caution: When you mount this chinup bar, make sure that it is the duct taped ends of the elbows that are resting on the

door sill, and not the bottoms of the elbows.

See the Miscellaneouspage for handle grip ideas.
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For the grips, I wrapped the handles with tennis racket wrap and secured the ends with electrician's tape

I wrapped a few layers of electrician's tape around the ends of the elbows for further cusioning and to secure the duct

tape

Taking a cue from Jeff from NC just above me on this page, I've turned my door chinup bar into a


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Chinup/Dip/Pushup Station!

- Shenandoah

Wide Doorway Chinup/Web Blast Bar

This outstanding piece of equipment was designed to span a 5' doorway


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1) I did not use outer 45 degree angle handles, because they would have been just too far apart.

2) I used 6 inch lengths of pipe for the "stop" pipes wrapped with different sized tubing, so that they formed a 'step' in

order to follow the slant of the trim.

3) I put two latching hooks on the bar to attach the strapping to.

4) To keep the la tching hooks from sliding, I bought a little rack that holds shovels, brooms, and other long handled

tools. The rack had four spring loaded clips. I slid the clips off the backing and I put one on either side of the latching

hook to keep it from sliding. It works like a charm.


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5) I bought 3/4 inch 'plugs' for the pipe elbows that go up against the wall over the doorway. I had a machine shop weld

5 inch by 1 3/8 inch pieces of metal to the plugs and cut off about 4 threads to make it a more snug fit. I then took felt wi

adhesive backing (for furniture legs so that they don't mar floors when moving the furniture) and placed it on the 5 inch

metal. These plates evenly spread the pressure of the bar, and prevent any mars on the wall above the doorway.

This set-up was a little more expensive than the other one pictured on this site, but still cheaper than the models sold

over the internet. And, they don't make one that will fit my door opening.

- Matt Crider

Rope/Pulley Exerciser

gruntbrains personal gym

Here are is a twist on the rope exerciser theme utilizing a

pulley. Opposing limbs can be used for resistance.

The same setup utilizing a carabinger and webb ing which


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can increase resistance through friction. See the Miscelaneouspage for info on webb ing and hardware.

- gruntbrain

Further Developments on The Strap Theme

Here's some heavy- duty mountaineeringrope combined with webbing for aversatile workout setup. As well as usingthe handles, you could also grab hold ofthe rope for rows and chins, deve lopinggrip strength. Note the clear vinyl tubingused for handles on the rope, and thethreaded PVC handles on the webb ing.Threaded PVC comes in a variety oflengths eliminating the need to cutlengths.
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Leg raises and dips

Here's a couple of strapssecured to an overheadbeam with heavy eyescrews. Exposed basementceiling joists are just sittingthere waiting to be used.The slide rs on the webbingallow for even adjustment ofthe two straps.

Here's another rope /pulleysetup as demonstratedabove. In this case abonafide heavy-dutymountaineering pulley andrope are used.

- gruntbrain

Sand Dragging

Filled with sand, this keg weighs 80 lbs. Weight plates can a lso be added.


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- gruntbrain

Bodyweight Wristrolling

Use your own bodyweight for resistance on your wrist roller. Just attach the end of your wrist roller to something - a

chinup bar, a hook in the wall, or simply slip the end between the hinged side of a door and jamb, and then close the

door on it. Make sure that there is something on the end of the rope or webbing to ensure that it won't slip through thedoor. Tying a knot would work. Take hold of your wrist roller, lean back, and then roll yourself up, hand over hand, to an

upright position. You can do overhand and underhand wrist rolls.

- gruntbrain

Exercise Poles

Here are a couple of easy to make , quality pieces of exercise equipment that will allow you to perform a myriad o f

exercises ranging from the ve ry difficult to the next to impossib le. The exercise poles pictured here are made from 1"

dia, 3 foot wooden dowels with 3/4" PVC tees for the handles, and rubber stops on the bottoms. Wrap some electriciantape around the ends of the dowels for a snug fit in the PVC tees.

Exercise Poles can be made in all lengths andwidths. Here's a couple of twelve- inchers be ing

used for triceps push-downs. The ends of the

exercise poles can also be b raced against

someting, like the bottom of a wall.

- gruntbrain
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Free Standing Chinup Bar

I once built this Free Standing Chinup Bar out of 2 x 4's at a cost of about

twenty five dollars. I used a lat bar I have for the bar. You could just as

easily use a 1" pipe and attach 45 degree connectors to the ends of the

pipe and then connect 1" x 6" pipes to those if you wanted handles that dip

down. The stand is 24" wide x 80" high, the top supports extend out 18", the

bottom supports extend out 24" in front and 12" in back. Each corner is

braced with 45 degree cut 2 x 4s. All four corners are jointed, all parts are

glued and screwed, and clips hold the bar in place.

Click Here f or Plans in PDF Format

- Shenandoah
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Free Standing Chinup Bar II

The base for this chinup bar is made of 2 x 6's, screwed and

glued; 4' on the side, centered under the flanges which connect

to the upright posts, and approximately 5' across the middle, on

top, with a 2 x 6 support underneath. The upright posts are 1"

(1.333" O.D.) x 6' steel pipes screwed into flanges which are

bolted to the base. The chinup bar is a 3/4" (1" O.D.) x 4' steel

pipe connected to the 1" p ipes with 1"-3/4" reducing elbows. 6'

is a standard threaded pipe length. If a different height is

desired, custom p ipes cut and threaded to specifications can

always be used.

A plywood pla tform could also be used for this chinup bar, which

could accomodate other uses; hooks and eyebolts attached for

strand or isometric exe rcises, pushup handles, etc.

- gruntbrain

Wall Mounted Multi-Purpose Rack

This unique design employs f langes

that are bolted t ogether to allow for

versatile configuration.

I've used black and galvanized pipe for years for

projects around the house - not just plumbing.

Combine this with inspiration partially from what


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Shen and grunt have built (and taking some ideas

from the SoloStrength rig) led me to my current

adjustable pullup/chinup/body row contraption that

works really well and cost less than $200.

1. It's all 3/4" black pipe except for the Main Bar

which is 1" (I wanted no flexion on this bar). (I get a

little flexion on the Chin-up/Pull-up Bar - I'm about

180-185 lbs.)

2. The Main Bar (about 2" from the ceiling) is for

hanging without my feet touching the floor. It's also

used for attaching chains via large spring hooks

installed on the 1" pipe prior to assembly. I also

wrap a towel around this bar for an additional hand

position for pull-ups.

3. Attached to the chains are more spring hooks at

about 6" intervals. Gym Rings are attached to the

spring hooks for body rows.

4. The Chin-up/Pull-up Bar is about 10-12" be low

the Main Bar and allows me to grab the bar with

arms out stretched while standing flat-footed. From

there I don't need to bend my knees much when

performing chin-up or pull-ups. I use padded

bicycle hand grips for padding on this bar.

5. Flanges attach the rig securely to the wall. I also

used flanges on the bars to be able to easily

reconfigure them without having to take the whole

rig off the wall.

I don't have the SoloStrength rig, but got some ideas from viewing the product on their website.

To build mine - All of the p iece parts were purchased at Home Depot except for the Gym Rings which I found on

amazon.com.

- Clark_Kent

Shenandoah's Note:

Clark_Kent's use of flanges is an innovative idea which will allow for a multiple of creative designs not possible by

simply screwing pipes into elbows and tees.

Ceiling Joist Mtd. Chinning Bar

Here's another chinup bar I once made. I drilled a 1"

hole towards the bottom of a couple of 18" long 2 X

6's. Then I set a 3/4" steel pipe into the holes,

clamped the 2 X 6's to the faces of two exposed

ceiling joists, and drilled for carriage bolts. It took no

time at all to make and cost virtually nothing.
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- Shenandoah

And, of course, here a re a couple of the most simple and cost effective homemade chinup setups o f them all:

Leg Raise Assists

Ever see commercial assists like these going for

a hundred dollars a pop? Oh, c'mon! Slip a

couple of lengths of webbing through a couple

rolls of paper towels, and you can do leg raises'til you're blue in the face. You can tie the ends of

the webbing directly to the bar with slip knots or to

large S- hooks to hook around your chinup bar for

quick removal.

- gruntbrain

Grip Assists

These grip assists were made by sewing some webbing together as shown. These can be used for any heavy pull,

including ISO's - you'll pull harder & longer with assistance.

- gruntbrain

Rowing Station
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This formidable looking piece of exercise

equipment is for back rows. You could

either stretch out and grab hold of the bar

or the handles. The handles allow for

various heights to be used and for

different grip positions. This is a great

example of how a quality exerciser can

be easily made by simply screwing a fewpipes together.

Actually, this design has potential for a

chinup bar. Extend the lengths of the

vertical pipes, and add a support bar at

the bottom to prevent the bottoms from

spreading out. See the Useful Infopage

for right angle couplers with which you

would attach a horizontal bar at the

bottom. In fact, some 1 1/2" webbing

drawn tightly with sliders between the

upright pipes would work just as well.Using 1" pipes as opposed to 3/4" pipes

would also be adviseable. The chinning bar, itself, could be a 3/4" pipe attached to the 1" uprights with 1"-3/4" reducing

elbows.

- contributed by austini

Dipping Bars

Use 1" pipes and connectors. Lengths of pipes are according to preference. The graphics shown above displays

dimensions of 2' wide, 3' high, and 3' long. If width is of great importance, you can always combine two pipes of varying

lengths.

Shenandoah

The 15 Min. Door Gym

I'm calling this the 15 Min. Door Gym because that's about how long it takes to make it.

TheDoorGym

1. Cut an 18" length of webbing, singe the edges to seal them and toprevent them from unraveling, and then tie a tight square knot leaving a 3or 4" loop.

2. Cut a 14 foot length of rope, and tie a loose, simple knot about 2 feetor so up the length of one end of the rope.

3. Slip the end of the rope through a 5" length of 3/4" PVC whose ends

have been sanded smooth and round, and then sli that end throu h the
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knot as shown.

4. Taking the end of the rope, tiea slip knot around the length ofrope extending out of the PVC.

5. Tighten both knots and push the slip knot up tothe simple knot. Voila!You now have a nicesecure handle. Do the same for the other end ofthe rope. When you begin exercising, your ownbodyweight will further tighten the knots.

Slip the rope assembly through the webbing loop, hold the loop, flattened out, on the top of a door, and shut the door

tightly. Make sure that it latches.

Now you're ready to do a whole myriad of exercises! Grab hold of the handles and slde down bracing your feet agains

the bottoms of the door frames, and do some back rows. I personally include this exercise in my workouts.

Don't be fooled by the simplicity and inexpensiveness of this exerciser. It is actually a very powerful exerciser. You can

do back rows, curls, pushups, flyes, triceps pushdowns, wrist curls, chest expansions. Look around this site and find

gruntbrain demonstrating some of these exercises. You don't have to worry about whether or not handles are evenly

spaced. You do the quick ad justing for eveness when you grab hold of the handles.

The Deluxe Variable Resistance Model


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Here's how you can quickly modify your Door Gym for various resistance leve ls:

1. Attach one of the handles to one end of a rope as described above.

2. For the other handle, slip about a 20" length of rope through the PVC, tie the ends into a square not, and slip the

square knot into the PVC:

Notice that I've added some rubber pipe insulation for grips.

3. Double up the end of the rope without the handle and tie a simple knot creating a loop as shown below.

4. Tighten the knot and then tie more of the same kind of knot at intervals up the rope. These loops you create will be

your resistance levels.

5. Slip the rope of your handle through a loop, then slip the handle through that, and then tighten it as shown:


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You're all set! Just unloop and detatch the handle and move it to any of the resistance levels.

You could also just hang the handle from the loops with an S-hook.

For a world-class Door Gym, see the Iso Strapon the Isometricspage .

- Shenandoah

Ab Wheel Alternatives

The large disks that move furniture function much like a Power Wheel. Place either your hands or feet on the disks &

"slip slide away"; with 4 disks use all limbs at the same time.

Experiment with slide objects appropriate to the surface you're using - i.e., towels or T-shirts on hardwood or vinyl floor

- gruntbrain
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Weight Harness

I cut a six and a half foot length of 1"

webbing, singed the edges with a flame

to seal them, and sewed the ends

together, overlapping 1 inch. I always puta dab of Super glue on webbing to hold it

in place while I sew. If you're going to get

into webbing heavy duty, the only way to

go is to sew with a $12 awl.

For shoulder padding, I cut two 10"

lengths of rubber pipe insulation, slipped

them over the webb ing, and taped the

edges with electrician's tape.

Then you simply loop the webb ing through a couple of plates as shown, and your ready to do dips, chinups, or hindu

squats. I don't think this would work too well with jogging.

The easiest way to get this bad boy on is to hoist it up to one shoulder with both hands and then lift it overhead while

spreading the webbing apart, and then lower it onto your shoulders.

- Shenandoah

Squat/Chin Assist


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Based upon suggestions from TDand gruntbrain, I threw together a webbing strap contraption with handles on either

end and draped it over my chinning bar, the handles being p laced at such a height that I have to reach way up to grab

them while in a squat position. From there I can do squats and chins at the same time, equally distributing the effort

between my arms and legs. As well as working both the standing and pulling muscles, this is a lso a great aerobics

exercise. While going up and down, I can also transfer the effort back and forth between my legs and my arms, placingthe greater stress on either. If it is difficult for you to do either squats or pullups, this a great way to build the strength

needed to do them.

- Shenandoah

Questions? Comments? Discussion? Contributions?
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