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The Slosh Pipe

Build a Slosh Pipe

If you haven’t heard of the slosh pipe before, you’re probably wondering what it is on the ground. The basic design, and this is the beauty of it, there is no complex design, it is a 10′ PVC tube, 4″ in diameter (3″ for women, or men with smaller hands) , partially filled with water, and equipped with 2 end caps. You can use either glue, hard plastic plugs, or removable rubber plugs that come with hydraulic tapes – screw, adjustable type. So fill everything that weighs about 42 lbs (or 28 lbs for the 3″ version) and you want to mark the center with a tape. That’s it. The whole project, once you have all the materials, takes less than 15 minutes. It can it will certainly weather the elements living outside, however, if you live in an area where it drops below zero, you should add antifreeze cleaning fluid. If you live indoors, you will have no problems. Wherever you use it make sure. you have a clear space of at least a diameter of 12. If you really don’t have much space then feel free to cut to the length that your space can accommodate.

Training with a Slosh Pipe

What’s so great about the slosh pipe? It is a simple tool that is incredibly effective at training the whole kinetic chain with every exercise. It falls into the realm of what is known as strange object lifting, with sledgehammers, tractor tires and sandbags. Because it is only partially full, the water is able to slosh back and forth with every minor movement you make, continuously changing where the weight of the water is in the tube. Now what you have to remember is that because you have a 10′ long pipe, when you hold it in the middle, you now have about 20 lbs of water moving towards the end of the pipe, at about 4-5′. from your center of balance. As the water moves towards the end of the pipe, it creates a greater torque. This creates an extremely variable load throughout the muscular system as the water never stays in place. The constant load change requires micro-adjustments from every muscle in your body, which puts more demand on your system, and recruits far more muscles than any traditional version of the same exercise. The slosh pipe is to the barbell what the stability ball is to a bench.

What does all this mean?

Imagine that the pipe is on your shoulders in a crucifix style and you are standing, and you are not maintaining a perfect balance with the pipe – all the water moves towards whichever end of the pipe is lower. If everything flows to the right side, you now have your right arm working to lift the pipe, your left arm pushing to lower the pipe, your back trying to keep your spine straight, your core muscles trying to keep the complete stability of the body. and your legs move 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 FEEL that every muscle in your body activates 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 presses, shoulder presses, side bends, 180′ trunk rotations just to name a few. You can do crunches, isometric shoulder extensions, “kayak” rows, bicep curls, pretty much anything you can do with a barbell or Bodybar®, a Bosu® or a stability ball. Have fun and experiment.

Muscle confusion

As they say with cooking – “variety is the spice of life”. The same is true at work. Muscle confusion is the principle that, in order to continue to achieve results, you must change your routine regularly. Currently the belief is that your body adapts to what it does after 4-6 weeks, that’s why they typically plateau after doing the same routine for months. All it takes is one variable to make a different exercise. If you think about it another way, what does your bicep do? Bring your wrist closer to your shoulder under a load. So how does an exercise “confuse” the body? Simple changes are all that is needed. Using your biceps as an example, you can change the angle that your arm is in relation to your body, you can sit or stand, use a dumbbell or a barbell, change the time you do the exercise, the number of reps or sets you do. ; but your bicep is still bringing your wrist closer to your shoulder. This is the reason you see so many types of equipment in a 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 that you are not flat and you will break down those walls that you may have already hit.

It’s funny!

Aside from all that, did I mention it’s fun to play? 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 their weight who can’t stop a slosh pipe from rocking 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 sloshing around.

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