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the sloshing pipe

Construction of a Slosh Pipe

If you haven’t heard of the splash pipe before, you’re probably wondering what the heck it is. The basic design, and that is its beauty, there is NO complex design, it is a 10′, 4″ diameter PVC pipe (3″ for women or men with smaller hands), partially filled with water and fitted with 2 end caps. You can use hard plastic glue-on caps or removable rubber caps that come with plumbers tape, the adjustable, screw-on type. Fill it up so the whole thing is about 42 pounds (or 28 pounds for the 3″ version) and you want to mark the center with some masking tape. That’s about it. The completed project, once you get all the materials, takes less. than 15 minutes for It can certainly handle the elements living outside, however if you live in an area where it falls below freezing you should add antifreeze washer fluid.If you live indoors then you shouldn’t have a problem. use, make sure you have a clearance of at least a 12″ diameter. If you really don’t have that much space, feel free to cut it down to whatever length your space can accommodate.

Training with a Slosh Pipe

What’s so cool about the slosh pipe? It’s a simple tool that’s incredibly effective for training the entire kinetic chain with every exercise. It falls under the purview of what’s known as foreign object lifting, along with sledgehammers, tractor tires, and sandbags. Because it’s only partially filled, the water can move back and forth with every little movement you make, continually changing where the weight of the water sits inside the pipe. Now the thing to remember is that because you have a 10 foot long pipe, when you hold it in the middle, you now have about 20 pounds of water moving to the end of the pipe, about 4-5 feet away. from your center of balance. As the water moves toward the end of the pipe, it creates more torque. This creates an extremely variable load on the entire muscular system as the water never stays in place. The continuous load change requires micro-adjustments of every muscle in your body, putting more demands on your system and recruiting far more muscles than any traditional version of the same exercise. The slosh pipe is to the bar what the stability ball is to a bench.

What does this all mean?

Imagine that the pipe is on your shoulders in the shape of a crucifix and you are standing and you are not keeping a perfect balance with the pipe – all the water is moving towards the lower end of the pipe. If everything flows to the right side, you now have your right arm working to raise the pipe, your left arm pushing down to lower the pipe, your back trying to keep your spine up, your core trying to maintain total body stability. , and your legs moving back and forth to prevent you from walking. Every muscle is working synergistically to coordinate this balancing act: all your stabilizers are working non-stop; all your muscles are working non-stop. The first time you pick up a Slosh pipe, you will NOTICE EVERY muscle in your body firing at the same time. In the long run, this means you get more work done in less time!

Adaptability of other exercises

There are numerous exercises that are adaptable to slosh pipe training: squats, good mornings, lunges, calf raises, chest press, shoulder press, lateral pushups, 180′ trunk rotation, just to name a few. You can do crunches, isometric back extensions, kayak rowing, bicep curls, just about anything you can do with a Bodybar®, Bosu®, or stability ball. Have fun and experiment.

muscle confusion

As the cooking saying goes, “Variety is the spice of life.” The same is true in exercise. Muscle confusion is the principle that to continue achieving results you must change your routine regularly. The current belief is that your body adapts to what you’re doing after 4-6 weeks, which is why you typically plateau after doing the same routine for months. All it takes is a variable to make it a different exercise. If you think about it another way, what does your bicep do? Brings the wrist closer to the shoulder under a load. So how does an exercise “confuse” the body? Simple changes are all that is required. Using your biceps as an example, you can change the angle your arm is in relation to your body, you can sit or stand, use a dumbbell or barbell, change the pace at which you perform the exercise, the number of repetitions or sets you perform. . ; but your bicep is still pulling your wrist closer to your shoulder. This is the reason why you will see so many different types of equipment in a gym. Any adjustment will challenge your brain to think about the exercise you are doing. By constantly adding new exercise methods to your routine, you can ensure that you won’t get stuck and break through those walls you’ve already run into.

It’s fun!

Aside from all this, did I mention that he’s fun to play with? The look of determination on people’s faces, or pain as some might describe it, is priceless. I’ve seen big guys who can bench press twice my weight and who can’t stop a splash tube from tipping back and forth uncontrollably. This thing is unlike any other tool you’ll use in your training and best of all, it’s cheap and easy to make! So get out there and start splashing around.