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The Slosh Pipe
Building a Slosh Pipe
If you haven’t heard of a slosh pipe, you’re probably wondering what on earth it is. The basic design, and that’s the beauty of it, there is NO complicated design, it’s a 10′ 4″ diameter PVC pipe (3″ for women or men with smaller hands), partially filled with water and equipped with 2 ends. You can use either glue, hard plastic caps, or the removable rubber caps that come with plumber’s tape – the screw-on, adjustable kind. Fill it up so the whole thing weighs around 42 pounds (or 28 pounds for the 3″ version) and you want to mark the center with some tape. That’s it. The whole project, once you get all the materials, takes less than 15 minutes to make. It can definitely withstand the elements living outside, but if you live in an area where the temperature drops below freezing, you should add antifreeze to the wipers. If it lives inside, you shouldn’t have any problems. Wherever you use it, make sure you have at least 12′ of clearance .If you really don’t have that much space, you can shorten it to the length that your space can accommodate.
Training with Slosh Pipe
What’s so great about a slosh pipe? It’s a simple tool that’s incredibly effective at working the entire kinetic chain with each exercise. It falls into the realm of what is known as special object lifting, along with sledgehammers, tractor tires and sandbags. Since it is only partially filled, the water can flow back and forth with every slight movement, constantly changing where the weight of the water is inside the pipe. Now you have to remember that since you have a 10′ long pipe, when you hold it in the middle, you now have about 20 pounds of water moving around the end of the pipe, about 4-5′ away. from your center of balance. As the water moves towards the end of the pipe, it creates a larger torque moment. This creates an extremely variable load on the entire muscular system because the water never stays in place. Constantly shifting the load requires micro-adjustments to every muscle in your body, which puts more stress on your system and recruits far more muscle than any traditional version of the same exercise. A slosh pipe is to a barbell what a stability ball is to a bench.
What does it all mean?
Imagine that the pipe is on your shoulders in the style of a cross and you are standing and not maintaining perfect balance with the pipe – all the water is moving towards whichever end of the pipe is lower. If it’s all flowing to the right side, now the right arm is trying to raise the pipe, the left hand is pushing down to lower the pipe, the back is trying to keep the spine upright, the core muscles are trying to keep the whole body stable, and your legs are moving there and back so you can’t walk. Every muscle works synergistically to coordinate this balancing act – all your stabilizers work continuously; all your muscles are working continuously. When you first pick up a pipe, you will notice that EVERY muscle in your body activates at the same time. In the long run, this means you get more done in less time!
Adaptability of other exercises
There are many exercises that can be adapted to slosh pipe training – squats, good mornings, lunges, calf raises, chest presses, shoulder presses, side bends, 180′ torso rotations to name a few. You can do push-ups, isometric back extensions, kayak rows, bicep curls, just about anything you can do with a barbell or Bodybar®, Bosu® or stability ball. Have fun and experiment.
As they say about cooking – “variety is the spice of life.” The same applies to weight training. Muscle confusion is the principle that you need to change up your routine regularly to keep getting results. The current belief is that your body adapts to what it’s doing after 4-6 weeks, so you usually stagnate after doing the same routine for a long time. All it takes is one variable to make it a different exercise. If you think about it another way, what does your bicep do? Brings your wrist closer to your shoulder under weight. So how does exercise “confuse” the body? Simple changes are enough. Using the biceps 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 of the exercise, the number of repetitions or sets you perform. ; but your bicep still brings your wrist closer to your shoulder. This is why you will see so many different types of equipment in the gym. Any adjustment challenges your brain to think about the exercise you are doing. By constantly adding new exercise methods to your routine, you can ensure you don’t plateau and break through walls you may have already hit.
It is fun!
On top of all that, did I mention it’s fun to play with? The 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 who can’t stop the pipe from flipping back and forth uncontrollably. This thing is unlike any other tool you’ll ever use in your workout, and best of all, it’s cheap and easy to make! So get out there and start slapping yourself.
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