(Please refer to Part I as well)

It has been over six months since I wrote about the homemade suspension trainer.  The original unit has been used regularly since January and is still as good as new.  It has certainly proved to be a useful DIY project.  I also appreciate all of the comments posted to the original entry.  Several readers shared ideas and modifications when constructing their own units.

Within this follow up entry, I will discuss a few of the more commonly asked about modifications.  To begin, several readers have asked about single vs. double point attachments.  In the original entry, I demonstrated a single point attachment model.  The unit therefore resembles an upside down Y (similar to: ⅄).  Perhaps the greatest advantage of the single point model is that it is faster to make height adjustments, as you only need to adjust the top strap.  One disadvantage is that the straps tend to be a bit rough on the arms when performing exercises such as dips. The single point also isn’t as convenient when performing unilateral exercises (discussed later in this entry).

Fortunately, it is quite easy and inexpensive to construct a double point attachment model.  All that you’ll need are lashing straps and handles.  The final product is similar to commercial products such as gymnastic rings and blast straps.

As you can see above, the straps are independent of each other.   These straps are therefore much more useful for exercises such as dips and muscle-ups.

The double attachment also makes these straps more useful for unilateral exercises.  Simply slide the second strap out of the way.

Below you can see how I perform a single arm rollout without any interference from the second strap.  Once again, each strap is independent, so one does not connect or interfere with another.

Single arm body rows are just one of many more unilateral options.

Handles

Another commonly asked question about the original entry was in regards to the homemade handles.  Many readers were interested in other handle options.  For this entry, I’ve used triangular playground rings.

I’ve had these handles for over 5 years now.  They are easy to find at playground equipment suppliers.  The tape that’s been added to my handles was added a few years ago to increase thickness.  It certainly isn’t necessary to add the tape.

Knots and Foot Straps

Another common question following the first entry was in regards to knot tying for the homemade handles and foot straps.  By using triangular rings, you won’t need to tie any knots.  The handles attach to the lashing straps via a spring link and quick-link connector (another option for handles would be DIY rings).

As for the foot straps seen within the original entry, I came across a useful alternative by accident.  I was hanging something in my garage from a Husky Hang-All and realized that it would work well as a foot strap.  I returned to Home Depot to purchase another and paid approximately $6.50.  Each Hang-All includes a spring link connector so they can attach directly to each lashing strap.

You can quickly adjust the velcro for a custom fit foot strap.  DIY foot straps should be easy to make as well (ex. using your own velcro strips).

Summary

Although this entry is new, I’m actually more familiar with double point attachment straps.  I first built something similar several years ago.  It is difficult for me to say which style (single vs. double) is better however, as both have pros and cons.  Personally, I’m glad to have built both.  Each project is fairly inexpensive and I get plenty of use with each version.

Therefore, if you plan to build only one, consider which exercises you wish to perform and where you wish to attach the straps.  Make your decision accordingly.  Either way, you should have a long lasting piece of equipment that can be quite challenging and beneficial.

For more homemade equipment ideas, please refer to the link below:

Homemade Equipment Archives

6 comments

It has been a week since Jack Denness finished his 12th Badwater ultramarathon.  His ability to complete this grueling race at age 75 is beyond incredible.  Jack isn’t alone however when it comes to older athletes who have defied the odds.

Below is a video that tells the story of two grandmothers who double as ultramarathon runners.  Barb Macklow (age 76) and Vicki Griffiths (age 67) have both completed 100 mile endurance runs.

Take a look as both women share some of their experiences and philosophies.

Thanks to Andy for sharing the video

6 comments

In the past few months, I’ve received several questions about performing handstand pushups from homemade (PVC) parallettes.  The PVC parallettes were added to the homemade equipment archive several months ago.

Unfortunately, I do not have experience with PVC parallettes.  I’ve never built them, nor have I used them.  I have seen a few videos of handstand pushups performed from PVC handles, but I do not know the weight limit.  I’m guessing that smaller athletes wouldn’t have any issues.  As for the heavyweights (or those using weighted vests), I honestly do not know.

Personally, I built handstand pushup handles from wood and pipe.  The handles are very strong and are tall enough to maximize range of motion.  I made these handles a few years ago from scrap wood that was leftover from another project.

A picture of one handle can be seen below.

The gripping area is made from a 6 inch piece of pipe (3/4″ thick).  Each end attaches to a 90 degree elbow, which then attaches to a pipe flange.  It’s been a few years since I built the handles, but I’m guessing the pipe cost around $15.

As for lumber, I screwed each pipe flange to a 4×4″ piece of wood.  The 4×4′s then attach to a 2×10″ piece.  Finally, the 2×10″ has a 2×4″ on each end to stabilize the high handles.

My initial reason for tackling this project was that I wanted a tall enough handle to allow for a full range of motion (without compromising stability).  The 4×4″ pieces are 12 inches long.  As you can see below, I’m able to lower myself fully with each repetition.  The taller pushup handles that I had seen on the market lacked stability.  My DIY handles are very strong and are quite stable on the ground.  There is no tipping or rocking.

I also enjoy these handles as I can vary my hand position.

I realize that this DIY project may not be the most popular or exciting, but the handles have been quite useful over the years.  Looking back, I may not have taken on the project if I didn’t already have the scrap wood.  I’m glad I did however as I’ve gotten plenty of use from these handles.

As for the PVC parallettes, they are certainly less expensive to build if you needed to purchase the lumber for my handles.  I will say however that it is nice to have a solid handle underneath you when standing on your hands.

For more homemade equipment ideas, please refer to the link below:

Homemade Equipment Archives

For more information regarding hand balancing and handstand pushups, please refer to the entry below from early 2007:

http://rosstraining.com/blog/2007/02/06/hand-balancing/

12 comments

Five years ago Matt Long was struck, and consequently run over, by a bus in New York City. The accident was so severe that doctors gave him less than a 5 percent chance to survive.  Fortunately, Matt Long beat the odds, and then some. In July 2009, he finished the Ford Ironman in Lake Placid.

I highly recommend taking the time to watch the two videos below. Matt Long’s story is as inspiring as any.  It certainly puts any problem or bad day that I’ve ever had into perspective. I’d be hard pressed to find a story more fitting for Winston Churchill’s quote below.

If you are going through hell, keep going.

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Part I

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Part II

A related story can also be found within the Ironman website:

A Second Chance at Life and Ironman

8 comments

I recently learned that an Arturo Gatti video that I posted last year had been removed from Youtube.   Today is a fitting day to add it back to the blog as July 11th marks the one year anniversary of his passing.  The original tribute from Gorilla Productions can be seen below.

Next, you’ll find a compilation of Gatti’s classic trilogy with Micky Ward.

I still can’t believe it has been a year since he passed.  It seems like yesterday we were talking about his tragic death.  Time certainly flies, but the memories that Arturo Gatti left the boxing world are still as vivid as ever.  I’m thankful to have seen some of his action in person.

RIP to a true warrior

3 comments