How to make a homemade barbell and bench for bench press. How to make home gym equipment with your own hands How to make a barbell from

Homemade T-Bar

T-bar exercises help increase the size and thickness of the mid-back by primarily targeting the latissimus, rhomboids, trapezius, and teres major muscles.

Homemade T-bar exercise machine

A factory-made T-bar trainer is quite expensive (from $300 - $1100 and up) and takes up a lot of space. But you can quite simply make a homemade similar simulator, which will cost you a much smaller amount. Often I have seen many athletes simply rest the end of the bar of a regular Olympic barbell in a corner and perform their sets that way. And I was also thinking about how to somehow attach a barbell in the same way, but in my house the corners are made of carved wood, and I really didn’t want to strip this beauty with a barbell.

The main problem with this way of doing exercises is that when you increase the weight on one end of the bar, the free end of the bar begins to rise after the loaded one, unless it is pressed down with a 20-pound plate.

One solution to this problem could be a special bracket that is attached to the base of the load frame:

This was what I needed, but after learning that the device costs $55, including shipping, I decided that I could do just as well myself, for a much lower price.

Going to the nearest Home Depot, I bought the following parts and assembled a similar bracket myself.

What I needed:

After removing one of the bolts from the load frame, I replaced it with a rod.

Then I drilled a hole in the pipe. Starting with a 3/16" drill bit, I gradually drilled the hole out to 1/2". The 1/2" drill bit was the largest my drill could grip, so I had to enlarge the hole with a circular motion of the drill to get the rod to fit into the hole freely enough.

Having assembled the entire structure, I placed the washers and tightened the nuts. From the opposite end of the rod I fastened the entire structure with a lock nut. This is what happened:

The pipe rotates around the axis of the rod, and the end of the bar, inserted into the pipe, rests against the rod, preventing the bar from falling through. At first, the bar is inserted into the pipe with sufficient force, but over time the pipe develops, and the bar fits in easily and freely.

To make it easier to add weights to the barbell, I bought a stand for $10.97 at Wal-Mart:

D-handles can be used to operate the T-bar. At one time I used an EZ bar for this purpose, but then I decided to buy a Body Solid Lat Blaster Bar, since it fits well with any standard and Olympic bars.

So, the total cost of my homemade T-trainer was only about $67. If you don't intend to buy a Lat Blaster Bar and decide to use a bar you already have, the total cost drops to $20.

Important: When you load the T-bar with serious weights, the power frame, if it is not secured, can move back. To prevent the frame from moving, I usually just rest it against the pancake drains:

Tips for using the T-bar

Keeping your abdominal muscles tense, lift the barbell and squeeze your shoulder blades together.

Use small pancakes to load the projectile. Large diameter plates limit your range of motion.

When performing the exercise, keep your back straight and your stomach pulled in. This position will protect your lower back from injury.

Try to keep your elbows closer to your body. Pulling your elbows out to the sides reduces the effectiveness of T-bar exercises.

Information from the site: home-gym-bodybuilding.com

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A healthy person is a sports person. A beautiful and healthy body is the result of sports, and this is what many people want to achieve. There are many sports, thousands of sports tools, and today we will tell you how to make one very common one - a barbell. The barbell is a good way to build muscle mass and test your strength. In order not to spend a lot of money on a barbell, you can make it yourself at home.

How to make a barbell at home?

A do-it-yourself barbell can be created from a variety of available materials. This is a simple design consisting of two identical weights, which are located on opposite sides of the bar. Let's look at a few options.

How to make a barbell?

Vulture- an important part of the bar, because the distribution of the load and human safety depend on it. When choosing a neck, it is best to pay attention to steel reinforcement. Select the thickness to suit you, because the thicker the bar, the heavier the bar will be. If you don’t have reinforcement at hand, you can use iron pipes, a crowbar or a wooden handle (only a strong one). The length of the bar must be at least 120 centimeters.

How to make weight plates?

A variety of things can serve as weights for the barbell, such as metal pancakes, homemade concrete pancakes, weighted bottles, car tires, and others.

The easiest way is to use a barbell from plastic bottles.

1. Take eight identical bottles and fill them with something heavy. You can use crushed stone and sand.

2. Place four bottles next to each other and tie them very well with tape.

3. Do the same with the other four bottles.

4. Insert the bottles onto the neck as follows:

VIDEO. How to make a barbell from plastic bottles?

Barbell with concrete plates.

This development will take more time and effort.

1. Make a form for pouring concrete. Preferably round in shape. Be sure to place a plastic cylinder in the center so that the plate can be attached to the bar.

2. We install a metal structure to make the pancakes more stable.

3. When pouring concrete, do not forget to lay iron inserts.

4. We wait for the concrete to dry. After which you can install it on the bar.

When developing the second pancake, do not forget about the weight, because it should be equal to the first pancake.

If you decide to play sports, but there is no money for equipment, this is not a reason to be upset. Some sports equipment can be made independently from scrap materials.

Making a rod

How to make a barbell at home? We offer several simple methods.

Method one

You can make a barbell from sand and ordinary plastic bottles. Here's what you'll need:

• plastic bottles with caps (volume depends on the desired weight);
• electrical tape or tape;
• sand;
• a durable shovel handle or metal pipe;
• two lids from canisters or five-liter bottles;
• plasticine.

Instructions:

1. First you need to fill the bottles with sand and screw them tightly. The number of containers will depend on the desired load.
2. Then you can go in two ways. First option: connect three or four bottles together by wrapping them with electrical tape or tape. You will get a kind of volumetric disk. A homemade barbell will be placed in the hole formed between the containers.
3. The second option is more complicated, but it will allow you to make separate homemade pancakes and increase the weight if necessary. Take a couple of bottles, place them next to each other and wrap them with tape several times around the entire perimeter, running it along the lids, sides and bottoms. There will be a hole between the covers for putting on the bar.
4. Next, you should make some kind of plugs for the neck, which will reduce the risk of accidental slipping of the discs. Take a large canister lid, fill it with plasticine and place it on the edge of a metal pipe or shovel handle.

Tip: instead of sand, you can use water or, for example, small stones.

Method two

A homemade barbell can easily be made from empty paint cans. Prepare:

• two tin cans of paint;
• cement and water;
• metal pipe;
• drill and bit.

Process description:

1. First you need to measure the diameter of the pipe and select the appropriate drill. Next, drill one hole in each jar, approximately in the middle on one side. The holes should be located at the same level.
2. Place a metal pipe into the prepared holes.
3. Prepare the cement mortar by mixing the powder with water in the proportions indicated in the instructions on the package. Fill the jars with this mixture, adhering to the desired planned weight.
4. Now the cement must dry completely so that the discs become rigid and the bar is securely attached to them.

Method three

You need:

• two old unwanted footballs or basketballs;
• drill;
• sand or small stones;
• universal glue or tape;
• metal pipe or shovel handle.

Description:

1. In each of the balls, use a drill to make a hole with a diameter corresponding to the diameter of the pipe or handle.
2. Fill the balls with sand or small rocks.
3. Place the edges of a pipe or handle into the holes, which will act as a neck. Next, secure the joints with glue or tape.
4. The homemade ball barbell is ready!

Manufacturing of weights

Making weights at home is also quite possible. Two options are described below.

Option one

This method will allow you to make hand or foot weights for women. You need to prepare:

• durable plastic bags or balloons;
• a pair of well-stretching unnecessary, but not torn socks (for example, not having a pair);
• sand or plasticine;
• needle and thread.

Instructions:

1. First you need to form the internal parts of the weights. To do this, fill strong bags or balls with sand, tie them and form a kind of sausage. You can make one long “filling” for each weight, or two short ones.
2. Place the inner part in the sock, cut off the excess parts and sew the edges.
3. The weighting material is ready: due to the elasticity of the material from which the sock is made, it will stretch well and be easily put on a hand or even a woman’s leg.

Option two

Leg weights can be made from old jeans. You will need:

• old and unnecessary jeans, preferably stretchy and with good stretch;
• resealable packaging bags or ordinary plastic, but dense bags;
• sand;
• scissors;
• needle and thread.

Process description:

1. Fill the bags with sand and tie them well. You should get some kind of elongated and not very voluminous pads of the same size.
2. Measure the length of the bags to determine the size of the weight case. Multiply the resulting figure by two, add two or three centimeters to it for allowances.
3. Measure on the legs of your jeans the number obtained as a result of the calculations described in the previous paragraph. Cut off the pieces.
4. Fold the cut pieces of the legs in half and place the bags in them. Sew the edges of the denim cover, or better yet, sew it on a machine for reliability.
5. To separate individual weights, you can make one line between them. Also at this stage, you can distribute the bags so that the devices are convenient to put on and use. For example, you can leave free spaces between them.

Some tips:

1. Adequate weight should be used to ensure a suitable load without overexerting yourself. To do this, take measurements during the manufacture of the projectile to achieve the ideal mass.
2. Choose exclusively durable and reliable materials, since the quality of the equipment directly affects safety during training.
3. Take care to secure all elements of the sports equipment so that during exercise they do not accidentally fall off and injure you.

Now you can make weights and a barbell with your own hands and avoid the cost of sports equipment.

You can use common household items to make a barbell to improve your fitness and exercise. Milk bottles, canned goods and other everyday items will help you stay in shape. This way you'll save money and stay in good shape!

Steps

Make easy homemade barbells

Use a milk bottle. Fill a clean plastic 3-liter bottle with water, sand, rocks or concrete. The bottle must have a handle; you will need it to perform the exercises. Use the handles to lift and lower the bottle like a hand barbell or dumbbell.

• Using hand barbells made from milk bottles, you can work out your biceps, triceps, and shoulders.

1. Pick up cans. Cans that fit in your hand are a great substitute for hand dumbbells. This is especially good if you are just starting to build muscles. Use large tin cans as heavy weights or medicine balls.

   Make dumbbells from plastic water bottles. Instead of recycling water or soda bottles, fill them with water or add sand or pebbles. When filling, you should make sure that they weigh the same. Lift bottles like dumbbells.

   Make hand bars from water bottles. Instead of using water bottles to make hand weights, you can attach several bottles to your arms as hand weights. Before attaching the bottles to your arms, fill them with sand. If you want to increase the weight, add water after filling them with sand.

   • Filled plastic bottles should be taped to your forearm. Do not wrap the tape around your skin; it must hold the bottles together to keep them together. You can also use duct tape, just don't stick it to your skin. Place the bottles closer to each other so that they do not slip off your hands.

2. Make a weighted medicine ball (medicine ball) from a basketball. Take an old basketball and drill a hole in one of the black strips. The hole should be large enough to allow weighted material to be placed inside through the funnel. Place a funnel over the hole and add sand or pebbles until the desired weight is reached. Use a bicycle tire repair patch to cover the hole. If you don't have a tire vulcanizing patch kit, you can also use duct tape. The modified ball can now be used as a medicine ball.

   Make hand weights from socks. Fill a clean sock with dry beans. Pebbles or small stones are also suitable for adding weight. Sew or tape the open end of the sock. Then sew the ends together or add Velcro to them to make it easier to lift the sock up.

   • Use a scale to adjust your weight. Fill the sock based on your desired weight and then cut off the excess fabric. If you want to make the dumbbells heavier but the material won't fit inside, use a larger sock.
   • When choosing a sock, you should make sure that it is long enough to fit around your wrist. If the sock is too long, fill it until it goes around your wrist, then cut off the excess fabric before sewing the end closed.

3. Use packages of rice or beans. Packages like these are perfect as mini-barbells if you are a beginner. You can start using them now to perform biceps curls and other light weight exercises.

   Cut bicycle tire tubes into hand dumbbells. Take the tire inner tube and cut it into equal parts. Secure one end of the chamber with duct tape, then fill the chamber with sand. Cover the other end with duct tape. You can leave them flat or bend them and tape both ends together.

   • This is a great way to make barbells of various sizes. Start with 500 grams - 1.5 kilograms. You can also try making barbells that weigh 2.5 or even 3.5 kilograms. Weigh the rods before taping them.

4. Make a weight vest. Get a fishing vest or one with lots of small pockets. Fill plastic bags with sand or concrete and place them in your pockets. Run, do pull-ups, do push-ups, or walk while wearing a weight vest.

   Use cans of paint. Hold the paint cans in your hands by the handles. Most paint cans are a little heavier than plastic bottles or food cans, so you can use them to build muscles. Since they have handles, cans are virtually no different from dumbbells.

   • You can also try using paint cans instead of weights.

5. Make a water pipe. Water pipes are long plastic pipes filled with water to a volume of about 10 liters. The benefit of training is the squelching and flowing of the water, and by trying to maintain balance as the water passes from one end of the pipe to the other, you use your muscles. You can also make your own water pipe using resin pipe. The pipe should be about 10 centimeters in diameter and 2.5-3 meters long. Place the cap on one end and fill the pipe halfway with water. Place the cap on the other end.

   Use a duffel bag to make a sandbag. Sandbags are similar to water tubes in that they are unstable and will shift weight, requiring you to use more muscles. To make a sandbag, fill 18-20 quart freezer bags with sand. Your bag should weigh approximately 20-30 kilograms. Use two bags at a time to prevent them from tearing, then seal the end. Place the bags in the duffel bag. Zip up your duffel bag and get to work!

Make homemade weights

Use a milk or juice can. Fill a clean, plastic 4 liter jar or 2 liter bottle with water or sand. Make sure the jar has a handle; it is needed to perform exercises with a kettlebell.

1. Use rope weights. Another method for making weights at home is to tie a string at each end of the dumbbell handle. The thicker the rope, the easier it will be for you to hold on to. Grasp the rope in the middle so that the dumbbell hangs evenly at a level below your hands. Now you can do swings and presses, and the weight will be practically the same as a kettlebell. If you need to adjust the weight, simply use a different size dumbbell.

   • Be careful when performing dumbbell swing movements. It swings and flies further than a regular weight. Try not to hit yourself with the dumbbell.

2. Make a weight from a bag of potatoes. Buy a bag of potatoes, rice or sugar, which can be found in almost all grocery stores. Fill the bag with sand until the desired weight is reached. Tie a loop at the top of the bag for gripping. Use string or duct tape to secure the loop so it doesn't fall off. You can reinforce the bottom and sides of the bag with duct tape.

   • You can use this method to make many different sized weights. Use a scale to measure how many pounds you put in the bags before you tie them.

3. Use resin pipe and old basketballs to make weights. Buy a 2.5/61 centimeter polymer pipe, cover one end with duct tape and fill it with sand. Seal the other end of the pipe. Place the resin pipe in an oven heated to 450 degrees for 10 minutes. The plastic should become soft and not melt. Now you need to shape the plastic into the shape of a kettlebell handle. Watch the pipe carefully.

   • Remove the pipe from the oven and thread it through the handle, connecting both ends. Secure the ends with duct tape. Immerse the pipe in cold water to prevent it from losing its shape.
   • Cut a slot with two holes for the handles in the basketball. Place the handle on the ball to ensure that the holes for the handle are the correct width and will be at the correct height.
   • Quickly mix the concrete in a separate container, then scoop it out and fill the basketball with it. Attach handles. Allow the concrete to cure for two or three days before use.

How to make a barbell?

The barbell is the most basic sports equipment in almost any gym. However, such a useful projectile can be made at home: let’s look at the main methods.

What can a barbell be made from?

Depending on where you live (in a private house or apartment), you can use bottles of sand, round timber or car rims to make a barbell. The bar for the barbell can be made from the handle of a shovel or a piece of pipe. Now let’s talk in more detail about the process of assembling a rod from each of the materials mentioned.

Barbell made from bottles of sand or water

In order to make a barbell with your own hands from plastic bottles with water or sand, we will need:

• plastic bottles - 8 pieces;
• wide stationery tape;
• 4 - 5 meters of aluminum or iron wire;
• 2 buckets of dry sand or water (for all bottles);
• a shovel handle or a piece of pipe.

Before starting assembly, you need to decide on the weight of the bar. Based on this, we need to calculate the number of bottles we will need. Calculations must be made based on the fact that about two kilograms of dry sand are placed in a liter bottle and, respectively, one kilogram of water.

The sand must be poured only dry so that its mass does not change in the future. We also need to consider the weight of our bar. To ensure precise balance between the two ends of the rod, each bottle must be weighed after filling.

So, when all the bottles are filled, you can start assembling. First, you need to place 4 bottles side by side and wrap them very tightly with tape. The more tightly the bottles are wrapped, the longer the bar will last, so there is no need to skimp on tape.

We provide additional rigidity to this design with wire, which we once again wrap around the bottles. After this, it is time to install the neck. As a rule, plastic bottles have a narrowing at the neck; This is what allows you to thread the handle between 4 bottles so that there are no gaps left and the bottles tightly clasp the handle. In the case of a pipe, this action is performed similarly.

Hemp round rod

If you have the opportunity to cut round logs from hemp, it will be very easy for you to even make a collapsible bar yourself. Trees such as oak are dense and therefore quite heavy. To assemble the “wooden” rod we will need:

For the bar, you need to cut disks 20 - 30 cm thick. Since making a hole 20 - 30 cm deep is quite problematic, it is necessary to attach the “pancakes” to the bar using a slightly different method. We will not put the weight on the bar, but hang it. To do this, you need to make loops from metal plates on the walls of the “pancakes” closer to the ends. The size of the loop must exactly match the diameter of the neck to ensure a tight connection. The plates are attached to the “pancakes” using self-tapping screws.

This type of bar design has a drawback: the wood can dry out over time, which will noticeably affect the weight.

How to make a barbell from car rims

If you have unnecessary car rims and tires, you can make a bar out of them. It will turn out to be very impressive in mass, and it is very easy to assemble. There are already holes in the “pancakes”, so all that remains is to choose a strong bar (for example, a crowbar or a pipe).

• make holes in the neck near the disk from the end of the handle;
• pass one end of the wire there and the other through the holes in the disk;
• Weave the two ends of the wire tightly together.

This way, the disc will be firmly fixed to the bar and will allow you to exercise comfortably.