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
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)

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4 Comments

Add yours →

  1. Nice! Have you considered trying salt water, rather than anti-freeze? I don’t know if it’s enough to keep it totally liquid, but if it is, it’s going to be a lot less of a problem when it leaks on you.

    I think I’ll make one of these…

  2. If you use antifreeze, be sure it’s one that isn’t toxic to pets and other animals (in case your slosh pipe leaks).

  3. Good points, fellas.

    Ethylene glycol (auto antifreeze, windshield washer fluid) is the toxic stuff you want to stay away from.

    RV antifreeze (propylene glycol) is as safe as it gets.

    According to http://www.easc.noaa.gov/environ/bmpwebfolder/Antifreeze.htm

    “…propylene glycol is far less toxic to aquatic and mammalian organisms and is listed as a common additive in cosmetics, medical products, coffee, soft drinks and pet foods. Propylene glycol is an alcohol and creates and anesthetic effect. Unlike ethylene glycol, propylene glycol is not subject to federal hazardous substance regulation.”

    http://www.atsdr.cdc.gov/csem/egpg/propylene_glycol.html suggests, “Propylene glycol toxicity has been reported only rarely and in unusual circumstances”. The short story: don’t pour the stuff on babies or splash it on old people.

  4. good stability for Golf. I’ll put this link in the August Newsletter

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