Slosh Pipe for Core Training
This morning, I made another appearance on Grand Rapids’ Fox 17 Morning Show to discuss a fun li’l training tool known as the slosh pipe (a HUGE thank you to Sarah for leading into the segment with Iron Maiden’s “The Trooper” and keeping my ‘guilty pleasure’ on the downlow).
Fox 17 Morning Show host Sarah Brodhead wrestles with the slosh pipe
Since it’s hard to squeeze everything I wanted to say into a 3-5 minute segment, here’s some extra notes to help you get started with slosh pipe training…
WHAT: The “Slosh Pipe” (also known in some circles as ‘the pillar of pain’), an 8′ to 10′ length of (schedule 40) PVC pipe, 4″ or 6″ in diameter; capped at one end, threaded ‘cleanout’ fitting at the other; filled 1/3 to 1/2 with water or RV antifreeze if you live in a cold climate (which Michigan will certainly qualify as in just a few more months)
WHY: Allows for ‘core’ training in an upright and ‘reactive’ environment. Low cost – about $25. Easy to make. Fun (assuming you enjoy pain!). Portable.
WHO: Anyone tired of endless, boring situps/crunches; competitive athletes; thrill-seekers and the exercise-curious.
HOW: Start by simply holding the slosh pipe steady in a horizontal position (the pipe should be horizontal, not you) Total weight is only 30-50lbs or so, but when the liquid is flying back and forth over an 8-10′ long line of travel, it’s like riding a mechanical bull. You’ll use muscles you didn’t know you had to resist and control the slosh pipe.
Once you’re comfortable with the basic hold, try walking, lunging, pressing, etc while working to maintain its horizontal position.
IMPORTANT/ACHTUNG/WARNING/PELIGRO:
This should be fairly obvious, but even though we demonstrated this training implement surrounded by expensive HD cameras, TV monitors, etc, because of the unpredictable nature of this training tool (and your response to its shifting mass), YOU SHOULD ONLY USE A SLOSH PIPE WHERE THERE IS ADEQUATE OPEN SPACE (read: outdoors, far away from windows, cars & people oblivious to their surroundings).
WHAT:
The “Slosh Pipe”: An 8′ to 10′ length of (schedule 40) PVC pipe, 4″ or 6″ in diameter; capped at one end, threaded ‘cleanout’ fitting at the other; filled 1/3 to 1/2 w/water (or RV antifreeze – this IS Michigan, after
all)
WHY:
Allows for ‘core’ training in an upright and ‘reactive’ environment Low cost – about $20 Easy to make Fun (assuming you enjoy pain!) Portable
WHO:
Anyone tired of endless, boring situps/crunches, competitive athletes, thrill-seekers and the exercise-curious.
HOW:
Start by simply holding the slosh pipe steady in a horizontal position (the pipe should be horizontal, not you) Total weight is only 30-50lbs or so, but when the liquid is flying back and forth over an 8-10′ long line of travel, it’s like riding a mechanical bull. You’ll use muscles you didn’t know you had to resist and control the slosh pipe (also known in some circles as ‘the pillar of pain’)
Once you’re comfortable with the basic hold, try walking, lunging, pressing, etc while working to maintain its horizontal position.
IMPORTANT/ACHTUNG/WARNING/PELIGRO:
because of the unpredictable nature of this training tool (and your response to its shifting mass), YOU WILL NEED PLENTY OF OPEN SPACE (read:
outdoors,
far away from windows, cars & people oblivious to their surroundings)
Golfers, Listen Up!
Last week, I met with my friend and PGA golf instructor, Scott Seifferlein, who gave me a brief overview of an awesome tool he uses in his business: the K-vest.
Comprised of military-grade gyroscopes and hi-tech software, the K-vest transmits wirelessly to a nearby laptop where Scott (and his clients) can get immediate and measurable feedback on all aspects of the golf swing. (I do loves me some tech-gadgets!)
Here’s a short video “tour” of the K-vest in action at the Highlands Golf Academy in NW Grand Rapids.
(Don’t forget to visit Scott’s site, GrandRapidsGolfLesson.com, to claim over $300 worth of golf-goodies absolutely free!)
The Solution To Childhood Obesity: Shame?
Ya’ know, the answer seems so obvious after watching this ‘news’ from The Onion.
Glutes Like Oxen Heads
You know the ones. Those fully formed, spherical mass o’ muscles you see behind powerlifters, sprinters and female fitness models (mmmmm, fitness models).
Their butts defy gravity while they sit high up on their perch as if they somehow KNOW they’re better than all the other glutes.
…And they are.
So why is it that some butt-iss-ee-moes (as “Body by” Jake Steinfeld refers to ‘em) hang, sag, droop and flop around in the breeze?
I’m glad you assed. (not a typo, I just couldn’t resist)
When muscles aren’t challenged, they effectively ‘shut down’.
Forget to contract.
Lie dormant.
The contractile fibers are still there, but once they’re off, they’re off – until you turn ‘em back on.
As good as squats, lunges, running up hill and numerous other exercises can be, when a muscle can’t do its job, other muscles are called into play to create the movement. In the case of ‘gluteal amnesia’ (that’s an Alwyn Cosgrove-ism if there ever was one), it’s often the hamstrings which become dominant (and overused… and injured) while your butt just sits there.
Want to find out if your glutes are taking a nap? Try lying face up on the floor and lift your hips into a “bridge” position with your feet flat, knees bent.
Do it.
Right now.
Did your hamstrings cramp up on you? They shouldn’t. If they did, they’re working too hard. Your glutes should be the main players in this simple exercise.
Even if you consider yourself “old” and aren’t all that concerned with the look, shape or feel of your posterior, you be wise to consider the function (or lack thereof) of these all important muscles you’re sitting on right now.
If you really want to see me make an ass of myself, be sure to watch Grand Rapids Fox 17 this Friday morning (around 8.40am) where I’ll be taking Smita Kalokhe through as many variations of glute re-awakening exercises as we can squeeze into a 4 minute segment.
Can’t catch it because you’re not in the Grand Rapids area? I got you covered. Check back in after the show and I’ll post a link to the video plus some additional strategies to give you some shake to go with those fries. ;-)
What does that MEAN?
Don’t ever question Bruce Dickinson.
"Mighty" Joe Stankowski
