Submitted by Sam, added 12th August 2007
What you need
- Heavy duty chain (the one in the picture below is 3ft long and 5mm thick)
- 1 insulation/foam tubing (about 2-3ft should be enough to cushion your waist)
- 2 carabiners (the bigger the better as it is less likely to snap. The one in the picture cost £8 each from a climbing shop)
- A length of smaller chain (to loop through the holes in the weights, and connect to either carabiner)
- Duct Tape
How to make it
- Use the duct tape to secure the foam tubing around the heavy duty chain
- Attach the two chains together using the two carabiners
- As you can see from the picture, open one carabiner and attach weights to the belt, then close the carabiner
- Cover one of the carabiners with duct tape (as you only need one to open to add/remove weight)
Submitted by Schwinners, added 12th August 2007
What you need
- Ball, e.g. size 7 basketball, size 3 basketball, etc
- Filling, e.g. sand, dirt etc
- Glue/material adhesive
- Duct tape
- Trowel to put ball filling into ball
- Pit or box of some description to stop all the ball filling going over the floor!
How to make it
- Cut open a 3-sided hole in the ball, preferably not over the valve! Using trowel or other method, put the sand (or other ball filling) into ball until ball is full
After brushing the excess sand from the exterior of the ball, use a glue or material adhesive (I used an "All Purpose Adhesive") to seal the hole, like so:
Seal with duct tape over the hole to stop hole from opening
Here are two medicine balls - one made from a size 7 basketball, one from a size 3 basketball
Submitted by Mister C, added 12th August 2007
What you need
- An old pair of jeans
- Length of string/shoe lace
- Gaffer tape
- A small medicine ball (for example, a small size 3 basketball homemade one - see guide above)
How to make it
Cut the legs off the jeans and stuff the medicine ball in the end of one leg. Tie the ball off at either end with the string.
Twist the remaining length of leg into a "handle".
Gaffer tape around the handle to make it more secure and "grabbable". Also, tape around the top to prevent the med ball flying out.
Use this as an alternative for Sledgehammer Swings. Find a few rolls of carpet/a tyre (to save wrecking your lawn!), swing the tornado ball and "smash" it down on the carpet/tyre.
Forearm/Finger/Grip Trainer
Submitted by Flash, added 12th August 2007
I made this to help develop my grip and finger strength for climbing but could be used by anyone.
How to make it
I just took a piece of MDF found in the work shed and sawed into two pieces one being bigger than the other.
Then I screwed the smaller one to the largest piece, counter sinking the holes so the screws don't stick out as much.
Then I screwed a bracket type hoop thing to the base.
That's it really. You can do stuff with it now. It's basically made so you only use your fingers to pull the weight like this.
I attached a piece of rope to it and swung it over the punch bag bracket then added some weight. You can then do a lat pull-down type move but relying on fingers and grip.
Or you can do a farmers walk or plate pinch type move.
Submitted by Gary, added 12th August 2007
What you need
- 2 x 1m pieces of material
- A sewing kit
- Duct tape
- 2 x Small Pipes
- A door...preferably attached to a door frame
How to make it
Slide the material through the piece of pipe. Sew the ends of the material together (about 2 inch overlap). Duct tape the end just to make it a bit more secure. Do this for both pieces of material and pipe. It should look something like this:
Slide both contraptions underneath a door frame, like so:
Hook your heel under the material and you are good to go for Glute ham Raises (just remember to put something underneath your knees):
You can use anything for the above materials. Just make sure that it is sturdy. There is a big difference with this device and performing GHR using a secure station. This device requires that you really concentrate on not moving your heels around as they can move quite easily.
