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).
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.
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).