Slosh pipe
http://www.tmuscle.com/free_online_a...pillar_of_pain
It's simply a 4 or 6 inch diameter PVC pipe with the ends capped, filled about two-thirds full of water (filling it all the way up defeats the purpose, trust me).
Our pipe stands 9 feet 4 inches, and weighs about 38 pounds. I'm begging the readers not to ask me about PVC pipe cleaners or glues or cutting or anything like that. If you can't figure out how to put this together yourself, show these pictures to your friendly "neighbor guy" and he'll take care of you. That's what I did for my pipe here at home. I can give you one piece of advice, though: cap one end first, then fill it with water, then cap the other end. Any other method won't work too well.
Thirty-eight pounds soaking wet, and it'll kick your butt for about twenty bucks.
The darnedest thing about the Slosh Pipe is this: the water doesn't stay still and behave itself. It sloshes. Back and forth. Uncontrollably. So, just picking up the pipe and holding it quickly becomes the Core Workout from Hell.
Now, as many readers know, I loath the term "core" because it has become such a grab bag term for the fitness industry, like "functional" and "fit" and "weight loss." These terms get tossed around by the nice ladies at the spa like NFL strength coaches and, really, with apologies to Wittgenstein, nobody knows what we mean when we say these words.
The first day after trying the Slosh Pipe, my "cobra" muscles were killing me. Basically, those are the all the upper body muscles that you flex when you imitate a Cobra. My serratus muscles felt like someone had ripped them off my ribs. What did I do the first day to get this sore? One exercise with a 38-pound pipe: a Zercher carry for distance.
Are you man enough for the dreaded Slosh Pipe Zercher Cobra Walk?
Now, I've been around for a while, and I have a fair amount of experience with dragging and carrying stuff for general training. I was stunned by the soreness the next day. Remember: this is only 38 pounds! We had a number of athletes who couldn't (wouldn't?) pick it up the next day.
The Zercher Carry alone might be a great complement to the training of anybody who fights, hits, tackles, throws, shoves, or bangs around with other humans during a game. Greg Henger (whose nickname, by the way is "Coach Pain") noted that simply walking with the Slosh Pipe was like "wrestling a python." I've never actually wrestled a python, so I'll just have to take Greg's word for it, he being from West Virginia and all.
For those interested in fat loss, walking for a specified distance is like being in a wrestling match: your heart and lungs will be pumping as hard as they can while practically every muscle in your body will be trying to simply lumber ahead. The Slosh Pipe could become a fat loss sensation. Jump on the wagon now, folks! Somebody will be hawking these on late night television before the month is out.
Just trying to do curls or deadlifts with this sadistic nine-foot beastie is a great way to get kicked in the face by the laws of physics. I can't think of a better way to train for a "change of pace" than a fun workout of just picking up and moving the Slosh Pipe.
A quick hint if you choose to put the Slosh Pipe overhead: Start with the Slosh Pipe "caber" style, as shown below.
The only position in which the Slosh Pipe feels light.
This way, all the water will be, for a few seconds, on one end of the pipe. The pipe feels amazingly light with all the water at one end. This will soon change!
A thirty-eight pound military press that feels like you're lifting near your max.
This photo was taken as the water jumped from one of the pipe to the other. We found that simply doing Military Presses with the Slosh Pipe was as taxing as doing near maxes in the exercise. Walking with the Slosh Pipe overhead was a full body workout and a ruthless gut buster.
You might say it's a hardcore coreworkout. There, I said it.
The Slosh Pipe will take about an hour to make, including a run to the hardware store. You will need to cut the flanges off the ends, if you have them, clean and glue the ends and cap them. Don't be too heroic and try to use a longer piece, and be careful of using the Slosh Pipe in a confined area: you may think you can keep it under total control, but you can't.
The Slosh Pipe. The nine-foot pillar of pain. Walk with it. Carry it. Lift it. Enjoy the agony.
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Originally Posted by StupidMonKey
