DIY 3-in-1: Barbell Jack, Calf Block & Low Row Foot Plate

Written By PJ

Introduction

In this video, I teach you how to build a DIY 3-in-1: Barbell Jack, Calf Block & Low Row Foot Plate for your Home gym. I love this project. I previously released a DIY 2-in-1 Video which provided a Low Row Foot Plate and Calf Block.

This design is a little different, in that:

  • The design also offers a Barbell Jack - which crazy strong and STABLE! This can be used to add/remove plates for Deadlifts or Landmine work.

  • A Taller Calf Block (by using a 4x4 instead of two 2x4s, this is a half an inch taller, providing greater range of motion for those of us with big feet)

  • The Low Row Foot Plate’s orientation is different than what was presented in the “2-in'-1” video. In that video the foot plate rests vertically against the rack. However, with this design, the Foot Plate only works horizontally on the ground - which is better anyways because it ensures you have a full range of motion by making you sit further away from the pulley.

DIY Tutorial

Step 1: Cut Lumber: One 24” length of 4x4, and two 15.75” pieces of 2x4

Step 2: Mark & Measure the center of the 3 pieces of lumber. These marking will help you to align the pieces when you glue and grew them togther in Step 3.

Step 3: Glue & Screw

  • Be sure that you pre-drill to prevent the wood from splitting.

  • I used 4.5” Lag screws, which gave me a depth of 3” into the 4x4. For this step, you will want long and strong Lag Screws. You can definitely use Lag Screws that are LONGER than 4.5”, but I wouldn’t go any shorter. Also – buy quality Lag Screws for this, do not buy super cheap ones. If you do cheap out on your lag screws, there is a god chance this piece of equipment is going to  snap  when using as a barbell jack.

  • As you can see in the video – I used two clamps to keep my 2x4 centered on the 4x4. See Shopping list Links below to buy some clamps – if you do not have any.

Step 4: Cut 2x4 Blocks

  • This is the step where we take length of 2x4 and place them in the 4  interior positions of the unit, and then mark the 2x4. This marking  will then be used to cut 2x4 blocks to be glued and screwed (in Step 5) to act as structural reinforcement – specifically for using the unit as a Barbell Jack.

  • This was not in the video – but as I cut each one, I marked each corner with a number and then I marked its corresponding 2x4 block with that same number -  so that I knew which piece went to which of the 4 corners.

  • Now – You do not NEED to reinforce all 4 corners. You COULD just put these 2x4 blocks at one END of the unit. If you do this you will always have to remember to only use the reinforced end as a barbell jack. Of course, I reinforced BOTH ends, so that I can use either end as a Barbell Jack.

Step 5: Glue & Screw 2x4 Blocks into Place

  • For this step I used 2.5” Long Construction Screws. I LOVE “Spax” Brand Construction screws and use them all the time. See Shopping list Links below to buy some yourself.

Step 6: Paint / Stain

  • Optional Step

  • Please note that over time – this thing is going to get beat up. Therefore, Staining is probably better than painting – since staining hides blemishes better than paint.

Step 7: Apply Anti- Slip Tape on “Top” and on  Calf Raise Side

  • I used 3 pieces of  2” wide Anti-Slip tape. Of course this stuff comes in different widths. See Shopping list Links below to buy some yourself.

  • Be sure that the placement of the Anti-Slip tape does not interfere with the placement of the Protective Layer that you will add in Step 8.

Step 8: Add Protective Layer (to Barbell Jack Side)

  • Optional Step

  • I used EVA (Ethyl Vinyl Acetate) Foam Tape because I had it on hand. I think this option will work fine for a while – but it is certainly not going to last forever. If you want something more durable – you will probably want to go with Neoprene Rubber instead.

  • Applying MULTIPLE layers of quality Duct Tape could also work for keeping your Barbell Jack looking nice.

Shopping List

🛒SHOPPING LIST WHEN SHOPPING, PLEASE CLICK FIRST TO SUPPORT THE CHANNEL: By shopping via any of these links, I get paid a small commission which helps support the Club’s costs such as Web Hosting the website.

💪SUBSTITUTES:

🏋️GYM GEAR:

🪚TOOLS:

🔩FASTENERS:

👽MISCELLANEOUS:

 Once you try this for yourself - be sure to let me know how it worked for you! Happy Lifting!

SHOUT IT OUT: If you Build this project and want to brag about it, please use the #DesignBuildLift hashtag so that I can feature your amazing creation on my social media to help inspire others!

PJ
Previous

Chalk Bowl
Next

Omega Arms Preacher Curl Attachment