Tuesday, June 14, 2011

Desire to become a power lifter or strong man?

Disclaimer: I found a TON of DIY’s, but have tried to select the most straightforward, safest, and overall best ones for each category. I have no doubt there are more/better ones out there, so please feel free to add! Also, be safe about this stuff and test it out along the way if you try these or have a new idea. Not all are how-to’s, there are some pictures and examples as well.

Fat grips, Axle Bars, and Bumpers:
-Video description for fat grips: http://www.youtube.com/watch?v=spiS9oAQw8w
-Thread with how-to on even fatter grips: http://forum.bodybuilding.com/showth...hreadid=208263
-Beast69 made some good axles (some info on Farmer’s Walk DB’s too): http://forum.bodybuilding.com/showthread.php?t=764886
-Simpler axle/bumper plates: http://forum.bodybuilding.com/showth...&highlight=DIY
-Another, more complicated axle/bumper: http://www.straighttothebar.com/2007...bumper_pl.html
-One more for thick bars, with some discussion on purpose and applications: http://jva.ontariostrongman.ca/THICK.htm
-Bars in general: http://www.shermworks.com/bars.htm

*It should be noted that here, and on a lot of these DIY’s the authors use 1.5” pipe, but that is the inner diameter. The outer diameter should be 2” to fit Olympic weights. Also little hockey tape can be used on any of these to make them fatter, or to give you some better grip.

Deadlift Platforms:
-My favorite: http://forum.bodybuilding.com/showth...t=deadlift+mat
-Triumph discusses a slightly simpler way (scroll down): http://forum.bodybuilding.com/showth...hp?t=124206401
-Another similar one: http://www.ironmind.com/ironmind/ope...weathome6.html
-A video of an example band setup (refer below to Kabuki’s DIY stuff for construction): http://www.youtube.com/watch?v=XCvVY...ayer_embedded#

Squat Racks, Benches, GHR, Reverse Hyper, Weight Racks, etc:
-Complicated squat rack, T-bar row, DB rack, and dip bar: http://redeye.co30.com/rack.html
-Simple wood and concrete squat rack…but I would modify it so the bar holder is larger. With effort, it can be made for different heights as well: http://twobargarage.net/2009/06/diy-squat-rack/
-An “iffy” scaffolding squat rack: http://www.joeskopec.com/scaffold.html
-Gnarly and not so easy to build reverse hyper: http://forum.bodybuilding.com/showth...light=homemade
-Reverse hyper on a squat rack: http://www.joeskopec.com/hyper.html
-GHR: http://rosstraining.com/blog/2009/02...ring-training/
-Divided weight rack: http://patrickhdonnelly.blogspot.com...late-rack.html
-Typical weight rack: http://www.joeskopec.com/plates.html
-Pulldown for a squat rack: http://www.joeskopec.com/pull.html

Atlas Stones, Waterball, Sandbags, Bulgarian Bags, etc:
-Purchase stone molds: http://www.slatershardware.com/stonemolds.html
-Another option for molds (cheaper but not what they’re meant for): http://www.themedecor.com/product.js...3874&catId=129
-Excellent DIY on making atlas mold and stones: http://www.bodyresults.com/S2stone.asp
-A similar, more detailed version: http://www133.pair.com/iain/vault/ho...onemaking.html
-A third but with a fiberglass mold: http://www.ontariostrongman.ca/Resou...ld_how-to.html
-DIY Bulgarian bag: http://www.youtube.com/watch?v=il8rU0H-9ps
-There is another Bulgarian bag below.
-Video on sandbag construction: http://www.youtube.com/watch?v=8j6yE...layer_embedded
-Waterball: http://www.rosstraining.com/articles/thewaterball.html
-For a stone platform you can build one (refer to the 6th compilation below), use 55 gallon drums (with modifications for different heights), or just toss it over a bar.

Throwing Stuff (Kegs*, Kettlebells, etc):
-Description of how to open and fill a keg: http://www.joshua-davis.com/index.php?refer=diy-keg
-Video on how to open: http://www.youtube.com/watch?v=npUA8...layer_embedded
-Fairly simple kettlebell (and another version of the concrete and wood squat rack): http://patrickhdonnelly.blogspot.com...djustable.html
-More complicated kettlebell: http://highland_tools.tripod.com/saacc/id4.html
-Another kettlebell: http://www.joshua-davis.com/index.ph...diy-kettlebell
-Stonebell…pretty cool: http://jawbonejournal.blogspot.com/2...stonebell.html
-Hammer: http://highland_tools.tripod.com/saacc/id1.html
-There is a hammer and club a ways down the page here (along with some other grip stuff): http://www.angelfire.com/ny5/shenand...nt/Grip_1.html
-There are a few other hammer/clubs in the compilations below.

*You can either use a rubber plug (size 12) or find a decent cap and secure it with a hose clamp to close it up. I also have an idea to distribute the weight evenly in a keg: fill with small amount of concrete, let settle to one side, let dry. Repeat this for 4 “sides” so that there is an even layer of concrete around the inside of the keg.

Isometric Stuff:
- http://rosstraining.com/blog/2009/02...sometric-tool/
- http://www.angelfire.com/ny5/shenand...sometrics.html

-Metal log: http://www.ontariostrongman.ca/Resou.../overhead.html
-Wood log: http://www.straighttothebar.com/2007...ngman_log.html
-Method for handles: http://img130.imagevenue.com/img.php..._345435435.JPG

Farmer’s Walk:
-Rob’s Farmer’s Walks (not sure about the diameter on these or the weight diameter): http://forum.bodybuilding.com/showth...e+farmers+walk
-No-weld Farmer’s Walks: http://www.sherdog.net/forums/f13/be...ements-985277/
-Farmer’s Walk: http://jva.ontariostrongman.ca/TITEFW.htm
-Picture of wooden walk: http://img141.imagevenue.com/view.ph...homefarmer.jpg

-Yoke on a budget: http://www.bodybuilding.com/fun/strongman18.htm
-Budget yoke video: http://www.youtube.com/watch?v=YUxGw...layer_embedded
-Pipe yoke: http://img101.imagevenue.com/img.php...8_PICT0379.JPG

-Concrete tire sled: http://patrickhdonnelly.blogspot.com...tire-sled.html
-Wheelbarrow sled: http://www.straighttothebar.com/2008/10/the_sled.html
-Push sleds with video: http://rosstraining.com/blog/2009/12...sh-sled-ideas/
-Prowler sled with some other stuff: http://diystrengthgear.blogspot.com/
-Simple pipe sled: http://img133.imageshack.us/img133/7344/sledoh8.jpg

Excellent Compilations:
-This guy welded all kinds of stuff, excellent work, and with blueprints!: http://home.comcast.net/~stevew01/equipment.html
-These Finish dudes seem like hippies but did some great builds outdoors: http://tsampa.org/training/blog/archives/2005/07/
-Kabuki made some awesome stuff including monolift addition, platform mod for bands as mentioned above, and bench mod (page one has some other stuff that I believe I already posted above): http://www.fortified-iron.com/forum/...pic=2019&st=75
-Video for dip station, rolling wheel, Bulgarian bag, and hammer/club (careful big guys…this dip station might not be for you): http://www.youtube.com/watch?v=zA9EhzdN1a4
-“Isotonics” (clubs, hammers, weight racks, squat rack, kettlebell, and a sled): http://www.angelfire.com/ny5/shenand.../Isotonic.html
-A ton of strongman stuff, with some links I’ve already posted: http://christianiron.com/FrugalFitness.aspx
-Squat rack, sled, farmers walk, and some grip stuff: http://makeyourowngear.blogspot.com/

-Dip belt: http://www.youtube.com/watch?v=y8lWw4w9mQQ
-How to glue anything to anything (not sure how reliable): http://www.thistothat.com/
-A “slosh pipe” (my apologies if this shouldn’t be here, but if you made a big one it could be some fun): http://patrickhdonnelly.blogspot.com...losh-pipe.html
-Ideas for arm over arm pulling: http://img132.imagevenue.com/img.php...s_3_27_010.jpg
-Fingal Fingers: get a telephone pole, tree, etc. Drill a hole big enough so that one pipe (say a 2”) barely fits inside, so that it is snug. Then use a smaller but longer pipe (1.5”) as the hinge. Then you can build some kind of base so that the longer, 1.5” pipe can hinge. Not sure if that makes sense but it is my own idea.


  1. I am aiming for a stronger man! thanks for teh info

  2. Holy crap, thank you for this. Just getting off my 3 day fast. Gonna slowly try to work up to these tomorrow.