What you need to know:
- Time â€“ 36 seconds
- Cost – $20 or less
- Difficulty â€“ Insanely easy
Recently, I started training my parents online.Â I try to send them everything they need to be fitness nonconformity badasses, and so far it is working out great. Last week, I designed a workout for them that involved kettlebell swings. I knew they did not own a kettlebell so I recommended using an old milk jug filled with sand or even a laundry detergent canister for the swings.
They used the laundry detergent bottle, but they said it wasnâ€™t great.
I visited them this weekend to hang out, let them visit with their new grandson and to talk fitness a little bit. I brought a long with me, as I always do when I travel by car, two kettlebells and a speed rope (just in case).Â I let them play with the 1 pood kettlebell (35 lbs.) and they said it was a decent weight but not for high repetitions, since all of this functional fitness and kettlebell training was new to them â€“ I was in complete agreement.
The solution â€“ DIY TIME!!
***First, let me say this is a â€˜simple kettlebellâ€™, designed for kettlebell swings only, and on top of that, primarily Russian kettlebell swings. ***
If you are interested in Pavel Tsatsouline’s,Â Enter The Kettlebell! Strength Secret of The Soviet Supermen,Â I suggest building the more elaborate homemade KBâ€™s or even purchasing your own. This version is quick, easy and a very cheap way to throw kettlebell swings into your training immediately.Â As long as you know what this version should be used for…we can now get started.
Step 1: Buy Material
Buy the following:
- 1 – 1″ galvanized flange
- 1 – 1″ galvanized t-shape
- 2 – 5″ long x 1″ diameterÂ galvanizedÂ pipe pieces
- 1 – 6″ long x 1″ diameterÂ galvanizedÂ pipe pieces
- 2 – 1″ galvanized end caps
Step 2: Put it all together
Get ready to start your stopwatch! Also, don’t blink, you may miss it!
In 36 seconds or less, here we go:
Stop time! How long did it take you?
Steps 3, 4 & 5
- Step 3 – Remove bottom flange and add weight plates of your choice (5 lbs., 10 lbs).
- Step 4 â€“ Swing.
- Step 5 â€“ Get in shape knowing you are not part of the fitness ‘norm’.
*If you feel this is too wide for your legs, or hands, you can buy smaller pieces for your handles.Â
*If you need to add more plates but don’t want a larger plate size, just buy a longer vertical pipe and stack more.
*Plates won’t be a snug fit. Use duct tape to widen diameter and dampen the noise. Â
Suggested workouts with your new KB:
Broken down into the usual Eo3 Fitness categories.
3 rounds for time
- 10 reps, kettlebell sumo deadlift high pulls
- 10 reps, kettlebell swings
3 rounds for time
- 400 meter run
- 1.5 pood Kettlebell swing x 21
- Pull-ups 12 reps
50-40-30-20 and 10 rep rounds of:
- Wall ball shots, 20 pound ball
- Box jump, 24 inch box
- Kettlebell swings, 1.5 pood
Like I said there are more elaborate versions you could create, but this is quick, easy and cheap.