DIY Fitness Club

View Original

Home Gym Hacks: Soft Loop Tiedown Straps - VOL. 2

PJ

Introduction

With all of these hacks I used the SAME straps (Amazon link down below). Therefore, if you use different straps -which might have different dimensions – you might have different results with some of the hacks.

The ones I used are advertised as 18” Long – but they are closer to 17” according to my measurement.

This is VOLUME 2! There are 3 Volumes so far:

VOLUME 1: https://diyfitnessclub.com/projects/home-gym-hacks-soft-loop-tiedown-straps-vol1

VOLUME 3: https://diyfitnessclub.com/projects/home-gym-hacks-soft-loop-tiedown-straps-vol3

THE HACKs

Hack #1: Neutral Grip Pullups

Simply add the straps to your Neutral Grip Barbell to turn an ordinary pullup bar into a Neutral Grip Pull-up bar.

Specifically on my Neutral Grip Tricep Barbell, I made sure that  that the straps rested securely in between the “frame” and the “Sleeve” – right in that crevice. This will ensure that the strap doesn’t become unattached from the barbell and will prevent injury.

This is the only Neutral Grip Barbell I have, but if you have other types of Neutral Grip Barbells (e.g., any Multi-Grip Bar of Swiss bar) could be used as well. However, you might need to tweak this hack slightly to accommodate a different-style barbells’ unique design/dimensions.

Hack #2: Cable Crossover

When executing this hack, be sure that you use decent collars on your barbell or the pulleys will slide inward toward the center of the barbell.

You can use Vinyl Coated Cable or Paracord. They both have their advantages and disadvantages. Paracord is easier to cut, and will last longer, but will get knotted and tangled VERY often. Vinyl Coated cable is harder to cut and needs to be replaced more often but maintains its shape – and you will never have to worry about knots/tangles. Further, Vinyl Coated cable is less likely to become lodged in between the pulley wheel and the pulley casing. Personally, I prefer Vinyl-Coated cable primarily due to the tangling/knot issue.  If I have to detangle/de-knot before I use the equipment – then will not use the equipment. I don’t want to deal with this in the middle of each workout.

To learn how to assemble the Vinyl Coated Cable/Pulleys Check out my “DIY CABLE CROSSOVER” video HERE: https://diyfitnessclub.com/projects/cable-crossover

NOW – THE MILLION DOLLAR QUESTION: Why did I place my barbell ON TOP of my rack?

Well - here is the deal… In order to get a FULL stretch/full range of motion WHILE being able to pull STRAIGHT DOWN, the: A) pulleys need to be at YOUR HEIGHT (or above your height) and B) the cable lengths need to be as short as possible (The more “slack” in the cable, the less Range of Motion (ROM) you will have).

If the pulleys are set lower than your height, the only way to get a full ROM is to pull down and at an angle – which means you will have to step out of your rack and then pull both cables downward at an approximately 45-degree angle….in other words, pulling STRAIGHT DOWN with a FULL ROM is not an option.

If the Pulleys ARE at/above above your height, you have the option to execute BOTH Full ROM Options;  1) STRAIGHT DOWN with a FULL ROM AND 2) Pull down and at an approximate 45-degree angle with a full ROM.

I am 6 foot tall and my rack’s cross members are 80” inches tall. When the pulleys are hanging from the barbell, they are 8” lower than the barbell. Therefore, the Pulleys are EXACTLY 6 feet off the ground when I set the Barbell on top of MY rack. If I placed the barbell on my rack’s J-Hooks – they pulleys would be TOO LOW FOR ME.

Of course this will be different for each person. If your rack is taller than mine AND/OR you are shorter than me – then you may be able to get away with placing the Barbell on your J Hooks instead of on the top of your rack. If you do this, place your J-Hooks on the highest setting on the interior position of your FRONT uprights. In order to secure the barbell (and to enable executing movement such as single pulley movement like Triceps Pushdowns) – be sure to secure the barbell to the J-Hook/rack by wrapping a strap with a Carabiner around the barbell and Rack’s upright.

NOTE: If you enjoy this 7-foot long barbell hack, you may also be interested in building my 8-Foot long “Wooden Beam” DIY Cable Crossover. I definitely prefer it because it enables many more exercises than this “barbell hack.” Further, since it is 8 foot - you are guaranteed a full Stretch (unless your name is Shaq). Check it Out! https://diyfitnessclub.com/projects/cable-crossover

Hack #3: 4-Foot EZ Curl Bar into a Lat Pulldown Bar

If you need a Lat Pulldown bar, give this a try. Of course, I am not saying use this INSTEAD of a using “real” Lat pulldown bar. I would only use this until you can get your hands on the real thing.

“Grippy” SHELF LINER: https://amzn.to/3Bf7F3p

Hack #4: Neutral Grip Barbell into a Lat Pulldown Bar

Many people have Straight Lat Pulldown Bars, but not everyone has a ”neutral grip” Lat pulldown bar – so I think that this hack will be more widely implemented than Hack #3.

This is the only Neutral Grip Barbell I have, but if you have other types of Neutral Grip Barbells (e.g., any Multi-Grip Bar of Swiss bar) could be used as well. However, you might need to tweak this hack slightly to accommodate a different-style barbells’ unique design/dimensions.

Hack #5: Wrist Roller

If you have never done this exercise before, it is used to blow up your forearms (primarily). Just a word of advice, you are not supposed to let gravity do your work for you. D not the weight fall! To execute the exercise properly you need to purposefully raise AND LOWER the weight (i.e., controlling the “negative”).

This one is one of my favorites among this list of 13. I must admit - I surprised myself with this one. This hack is so easy to set up, that I cannot believe that I never thought of it before. After a bit of practice this can be set up in under 10 seconds.

Now if you would rather buy one, then consider these:

To attach a load, simply hitch the strap directly onto plate(s) or kettlebells. However, I prefer attaching to a Plate Loading Pin. In the video I used my DIY Plate Loading Pin. For details on how to make your own go here: https://diyfitnessclub.com/projects/plate-loading-pin

Alternatively, If you would rather buy one, consider these options:

Hack #6:  Gym Equipment Storage Straps

My dog kept chewing on my equipment – so I needed to start hanging more stuff on the walls. The problem is many of my DIY projects are too awkward to hang up as-is. However, if you hitch a Soft loop Tiedown Strap to them, almost anything can be hung on a hook on the wall!

Hack #7: Belt Squat

This  DIY Belt Squat configuration is quick to set up once you practice it a few times.

Simply take a strap and then place both loops of the strap over the end of your barbell - then ensure that one loop is on one side of the sleeve and the other loop is on the sleeve. Then run your rack’s safety bar through the strap’s loop. Suspending one end of this barbell like this will provide you with a “hinge” to perform the movement.

Now let’s talk about methods for elevating yourself. I use Ikea “Bolmen” Step Stools. Ikea Bolmen Step Stool: https://bit.ly/3vkbTW5

However, these Ikea stools have a weight capacity of only 220 LBS. Therefore, to reinforce them I placed a foam puzzle mat and a dumbbell under each Step stool.  I did this because the height of this puzzle piece paired with the dumbbell is just enough so that the top of the dumbbell just “kisses” the underside of the step stool without lifting it up…now it is rock solid!

Why do I like these step stools? Well – for starters, they have an anti-slip surface on the top and on the bottom of the legs. Secondly, they are cheap. And Third, and most importantly,  they have legs (not a flat bottom). You can find “better” step stools with a higher weight capacity – but these usually have a flat bottom (no legs).

The reason I want legs on my step stool? Well, the reason has nothing to do with THIS hack. The reason is so that the stools can straddle my Rack’s Feet, and I can do belt squats with my cable pulley system while standing DIRECTLY over the lower pulley. Anyways…back to THIS hack.

You can user cinder blocks, DIY wooden blocks, or do what I do: use Step Stools.  The best option will be different for everybody. Just a quick word on cinder blocks: they are cheap, but they are only 8 inches tall. 8 Inches does not provide me with enough clearance for executing the movement.

The Ikea Bolmen Step stool is 9 7/8” Tall. I am 6 foot tall and these stools appear to provide me with the MINIMUM height I need. That being said, if you are shorter than me, then cinder blocks might work for you.

ANOTHER great option that I heard about are a Step Stool 2 Pack From Amazon. There are no legs, but they are STRONG (supports up to 500 LBS), stackable, Non-Slip, and is 12 Inches tall (According to the Amazon description).

You can buy it here: https://amzn.to/3EbRhUc

Be sure you use GOOD collars on your barbell. If not the plates will slide down toward you when you squat. Further, with cheap collars, the Strap holding your belt to the barbell could go flying off and this COULD RESULT IN INJURY! Use only GOOD COLLARS! Such as:

In the video I am using my DIY Belt Squat Belt – which is still holding up nicely more than 1 year later. To make your own see: https://diyfitnessclub.com/projects/belt-squat-dip-belt

Hack #8: Lifting Straps

The straps I use in the video are 1” wide. Most lifting straps are a little wider than 1” – but hey if it works it works!

You would rather buy Lifting Straps? Okay. Check these out: https://amzn.to/3jBnmv6

Hack #9: “Earthquake” Dip Bars

This hack provides a very unique and humbling dip bar.  Much like an bamboo Earthquake Bar which bends and vibrates to provide what that company  refers to as “ oscillating kinetic energy” - we can take that principle and apply it to a dip movement to provide an intentionally “unstable” dip movement . This should theoretically  push more blood into the muscle fibers.

If you have ever done dips on Gymnasts’ rings, then you know how difficult they can be. This hack enables dips that are more difficult than “regular” dips – but not as difficult as Gymnast’s Ring” dips. The reason is: that this design provides more stability than Gymnast’s Rings.

So – to execute this hack: take a 36” long 3/4” nipple and affix floor flanges to both ends. Then hitch a strap to each end. Do this again to make a second “dip bar.” Now slip your safety bars through the straps – and exercise!

With practice – you can setup this hack in SECONDS and tear it down in seconds! Further, since the 36” nipples have straps, these bars can easily be hung up on a wall hook for easy storage/easy access.

To Buy:

• 3 / 4” Floor Flange (4 Pack): https://amzn.to/3EmUC2N

• 3 /4” x 36” Long Nipple: https://amzn.to/3vjzw0Y

Hack #10: “Regular” Dip Bars

Now If you are not quite ready or interested in “Earthquake” Dips – that’s cool. We can still be friends. We can easily do REGULAR  dips with the same bars we made in Hack 9.

The only difference being – on one end of the rack – we need to shorten the straps so that the dip bars are stable.

Therefore, on one end of each bar – instead of the safety bar going through the loop of the strap, we are going to wrap the strap around the safety bar twice and then place the floor flange THROUGH the loop at the end of the strap. You need to ensure that the floor flange is seated securely in that loop to prevent injury!

Once done – spread the bars to your desired width, and exercise! Further, Add some padding to the 36” nipple to add more comfort. Alternatively, do what I did (add Fat Gripz)! Buy your own Fat Gripz here: https://amzn.to/3JJBOvw

Now – the dip bars are stable and we are ready to exercise!

Hack #11: Reverse Hyper

The 2x4 boards I laid across the Safety Bars are actually the original prototypes of the Omega Arms (before I switched over to the 4x4 design). Now – of course laying these boards across your rack’s  safety bars is not the only way to do a Reverse Hyper Extension. However, It is an easy way – and I had these laying around – so Why not?

The Pad: So I if you have been paying attention to my YouTube Channel for a while – you have seen this Preacher Bench Pad before. It is a “replacement” for a “Pure Fun” brand preacher curl bench. Unfortunately, I do not think they make them anymore. So here are some other options for you to consider:

Hack #12: Sit-Up Stirrups

This one is pretty straight forward, hitch the straps to your rack – or any other heavy object. Then stick your feet through the exposed loops and exercise!

Alternatively, run the straps through a small segment of PVC pipe, and then slide the straps Under the bottom of your door. Then close the door. The PVC should be on the OTHER side of the closed door. Now stick your feet through the exposed loops and exercise!

If you would instead rather buy an “Ab Amigo”…

 I used an Ab Mat – to help prevent from back injury when doing sit ups! If you have nerve used one – you should definitely try it!

To buy an Ab Mat check out these options:

Bonus Hack: Farmer’s Carry

Okay – so I originally over thought this one. Originally, I planned on using 1.5” PVC pipe as handles. I was going to run the straps through the PVC and connect each strap together with carabiners.  In fact, I advertised this method on an Instagram post recently.

Long story short: the way I taught you in the video is much easier. So give it a shot.

To buy your own Fat Gripz, go here: https://amzn.to/3JJBOvw

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.

🏋️GYM GEAR:

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!