In past entries, I have highlighted various homemade  ab wheels designs.  I also wrote an article on the subject in early 2008.   Standing rollouts are definitely one of my favorite exercises for the core.  I regularly receive emails however from individuals who do not have access to wheels at their gym or are not looking to build one.

Traditional ab wheels only cost around $10, but I realize that you may not want to bring equipment to a commercial gym.  If this is the case, a barbell can be used to perform rollouts (standing or from the knees).  The video below includes a few brief demonstrations of the barbell rollout.

As you can see within the video, resistance bands can be easily added to the barbell to perform an assisted version of the standing rollout.  It’s much easier to add a resistance band to a barbell than an ab wheel.  The band seen within the video is actually a pallet band used for commercial shipping.

To perform the resistance band rollout, first attach the band to a secure object (ex. power rack).  Within the video, I actually used a heavily weighted trap bar.  I then slid a 5 pound plate under each side to prevent it from rolling.  You can see the slip-knot below.

Next, simply loop the other end around your barbell.

As you roll forward, tension within the band will increase.  This will help you to maintain control as you descend, and will then help you return to the starting position.  The band essentially pulls you back (similarly to a band assisted pull-up).  If you are looking to perform your first standing rollout, the resistance band may be one useful progression.

Additional progressions can be seen here (partial rollouts and ramp rollouts) and here (with lashing straps).

Following the recent homemade suspension trainer post, I’ve received several requests for additional exercise ideas.  I’ve only had the DIY model for a week now, so I haven’t had too much time to experiment with it.  I did however come across the following videos.  You can find several exercise ideas within each.  The homemade suspension trainer could be used for almost every one of the exercises.

Below is a video tutorial that shows how to create an inexpensive thick handle barbell and dumbbell.

The video has been added to the rapidly growing homemade equipment archive:

Homemade Equipment Archives

As always, if you have any additional equipment ideas, please pass them along.

Below is a video that has been added to the homemade equipment archive of the forum.  Within the video, you will find instructions on how to build an inexpensive, yet durable homemade suspension trainer.

These suspension training tools have become very popular in the last few years.  The downside has been the expensive price tag that is required to purchase one.  If you are interested in a homemade alternative, this tutorial should come in handy.

Building My Own

After watching this video, I decided to build one of my own suspension trainers.  I already had a pair of 12 foot lashing straps so I only needed to purchase one more.  My cost was $3.99.  I had all of the other parts.  If I had to purchase everything new, I’m guessing that the cost would have been around $15.

I followed the instructions provided within the video above. I did make one small adjustment to the foot handles however.  My lashing straps were too long (12 feet) so I cut them down to 8 feet and created foot straps with the extra length.

An image of the mid-point connection can be seen next:

I used the recommended bowline knot to secure the straps.  I also added a layer of Gorilla tape around each knot.  If you are unfamiliar with a bowline knot, a quick search of Google will bring up several tutorials:

Bowline knot

In terms of adjusting the device to various heights, I’ve found that I only need to adjust the top lashing strap.  I have the bottom two straps set at a fixed length.  It takes a matter of seconds to adjust the length of the top strap.  I have my device secured overhead, but it could be easily packed for the road.

This is one of the easiest pieces of equipment that I’ve put together.  It took less than 10 minutes to complete.

As for testing it out, below is a quick video demonstration.  This was my first test drive with the device.  There are obviously countless exercises that you could perform with it.  I just videotaped a few that came to mind this morning.  I will likely add more in the future.  For example, dips are one more that I thought of after taping.  The device is certainly strong enough to hold me for dips.

For those who are new to the site, you can view the full homemade equipment archive at the link below.

Homemade Equipment Archives

I’m often asked about the benefits and possibilities for bodyweight style training with larger athletes.  It is obviously more difficult to move more bodyweight, so certain exercises favor smaller builds.   Easier performance by smaller individuals does not negate the  benefits that can be experienced by larger athletes however.

Below is a video example of this concept.  The man seen in the video weighs in at approximately 325 pounds.  Many of the pushup and pull-up exercises are particularly impressive at his size.

And please note, I am not suggesting that bodyweight exercise is superior to free weights.  The man seen above clearly makes use of both.  The real message behind this video is that bodyweight exercise can be a useful and fun addition, even for the largest and most powerful athletes.

How you do what you do is often more important than what you do.

Ross

It’s been almost five years since I first video taped the do-it-yourself one arm rollers.  In the time since, there have been several discussions on the forum regarding handle upgrades for added comfort and convenience.  When I first built the wheels, I admittedly opted for the fastest and easiest handle option (duct tape).  I still have the original wheels that I used over 5 years ago and they have held up very well.  I do realize however that there are better handle options available.

Below is a video tutorial that was sent to me earlier in the week that shows how to build a PVC style handle. The instructions throughout the video are detailed and easy to follow.  Thanks to Kyle for the video.

Another video was emailed to me that shows how a traditional wheel can be converted into a single arm roller.  The only question mark that I might have would be the strength of this wheel when performing one arm standing rollouts (particularly for larger athletes or those adding weighted vests).  I will update this thread if I get around to testing this wheel style.

If you are unfamiliar with this kind of wheel and what you can do with it, take a look at this past article from the site:

The Homemade Wheel

You will also find several progressions and exercise variations within this past video:

Lastly, for those who are new to the site, you can find many more homemade equipment ideas at the link below.   If anyone has any additional equipment ideas, pass them along and I will update the site.

Homemade Equipment Archive