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Omega Arms Leg Press

PJ

Intro

If you don’t know what the Omega Arms are - be sure to watch Episode 1 of the Omega Series First. Episode 1 will give you an overview of many exercises that are enabled by the Omega Arms, which are DIY ISO-Lever/Jammer Arms – with a twist. This episode- episode 3- delves into greater detail on ONE of those exercises- the Leg Press.

VIDEO:

Setup

 Now In Episode 2 of The Omega Arms Series, we made brackets to attach to the rack. Those brackets are needed by some of you who have racks like mine (1 1/16” holes through front-rear (but no lateral holes) when conducting MANY OMEGA ARMS exercises to ensure safety – However, for this exercise where the point of effort is WELL BELOW this Pivot Point, gravity takes over, and we can just use J-Hooks – which significantly reduces setup time. SO here is the setup instructions:

  • I hang it on the J Hooks with the Omega Arms Top Side (the Side with 3 Floor Flanges) pointed inside the rack, and the Bottom side (the Side with 2 Floor Flanges) Pointed outside the rack.

  • Add a Soft Loop Tie Down Strap to each end of the Nipple, feeding the strap THROUGH your rack’s holes (AND integrate a STRONG carabiner or a Quick Link connecting the two end loops of the strap). IF FOR WHATEVER REASON if the 60” nipple wants to become dislodged or the J Hook fails, THIS will prevent you from getting crushed (The Link to an 8 Pack of Straps with a break strength of 3600 LBS is available in the “Shopping List” Below).

Foot Plate Overview

The Foot Plate has three holes in it. The top hole  is aligned with the hole of the 2nd Hole of the Omega Arms. The Bottom hole is aligned with the Omega Arms 1st hole. Additionally there is one hole in the center.  Having these 3 holes on both sides provides MULTIPLE and customizable angle settings. Let’s go through the options:

  • Option 1: FIXED POSTION: Insert 60” nipple through the 2nd Hole (the “lower top hole) of the Omega Arms (and THROUGH the Foot Plate’s top hole) and the 36” nipple through the bottom holes of the Omega Arms (and through the Foot Plate’s bottom hole). This will offer a fixed position that is flush with the Omega Arms. Add Olympic Plate Adapters to end of 60” Nipple. Add ¾” Nipple Caps to ends of both 60” and 36” Nipples.

  • OPTION 2: ROTATING POSITION: Insert 60” nipple (with Olympic Plate Adapters) through the bottom of the Omega Arms (and THROUGH the Foot Plate’s MIDDLE hole). Add Olympic Plate Adapters to end of 60” Nipple. Add ¾” Nipple Caps to ends of 60” Nipple.

  • OPTION 3: TILTED FORWARDS: Insert 60” nipple through the 2nd hole of the Omega Arms ( and BEHIND the Foot Plate) and the 36” nipple through the bottom holes of the Omega Arms (and through the Foot Plate’s bottom hole). Add Olympic Plate Adapters to end of 60” Nipple. Add ¾” Nipple Caps to ends of both 60” and 36” Nipples. Ensure that you add a Nipple to the Foot Plate’s Floor Flange which will prevent the Foot Plate from falling forward.

  • OPTION 4: TILITED BACKWARDS: This is my personal favorite for the Leg Press. Insert 60” nipple through the 2nd hole of the Omega Arms ( and FRONT OF the Foot Plate) and the 36” nipple through the bottom holes of the Omega Arms (and through the Foot Plate’s bottom hole). Add Olympic Plate Adapters to end of 60” Nipple. Add ¾” Nipple Caps to ends of both 60” and 36” Nipples. Ensure that you add a Nipple to the Foot Plate’s Floor Flange which will prevent the Foot Plate from falling forward. Lastly secure the Foot plate with a Strap.

    • The tighter the strap, the more forward the tilt will be

    • The looser,  the more backward the tilt will be

    • I personally like enough slack in the strap , where the foot plate doesn’t actually touch the 60” nipple, allowing me to plate my feet under the 60” nipple

Re-Design Consideration:

If I was to rebuild the foot plate there is ONE design change that I would make. I would cut a notch into the 2x4s where the Floor Flange is attached. I would make the notch deep enough so that the top of the Floor Flange is flush with the surface of the 2x4s. If I did this it would allow me to use the Foot Plate as a Platform for standing on for doing a variety of OTHER exercises. If you choose not to do this - do not fear. You can also do what I do - just slide some 5 LB plates under the Foot Plate - and voila - you have a stable platform to stand on.

Loading Options

  • Option 1: Omega Arms Bottom Nipples

    • Fixed Position Only

  • Option 2: Foot Plate Nipple (this floor flange is OPTIONAL)

    • Fixed Position Only

  • Option 3: 60” Nipple Running Through the Omega Arms and Foot Plate with Olympic Adapters

    • All Foot Plate Configurations

    • MY FAVORITE OPTION

  • Option 4: Bands

    • All Foot Plate Configurations

    • Connect virtually anywhere on the Omega Arms, Foot Plate, or Nipples.

  • Option 4: Integrate Pulley System

  • All Foot Plate Configurations

  • Connect virtually anywhere on the Omega Arms, Foot Plate, or Nipples.

  • See my DIY Cable Crossover Video – to build your OWN!!!

  • Attach the lower pulleys to the front legs of the rack with Soft Loop Tie Down straps – and attach Soft loop Tie Down Strap to the unit, and attach carabiners.

Weight Limit

SO here is the million-dollar question – how much weight can it hold? Well – I am not a structural engineer. SO I cannot answer that question. Further, If I give you a number – that doesn’t mean that someone else with a different rack, different J hooks, wood and pipes sourced from somewhere else would have the same result. SO – just be careful – start with low weight and work your way up to where you are comfortable. Don’t do anything stupid – This is not steel, it is wood and pipes. So don’t put a ridiculous amount of weight on and expect nothing bad to happen. Also – don’t use this around  kids or pets just to be extra cautious.

Shopping List

Note: By shopping with Amazon via any of these links, we get paid a small commission which helps support the cost of Web Hosting this site.

Foot Plate Build Out:

Step 1: Cut 2x4s.

 You will need to cut 2x4s into the following lengths:

  • TWO pieces of 2x4 which are 24” (Top & Bottom Pieces)

  • TWO pieces of 2x4 which are 16.5” (Side Pieces)

  • FIVE pieces of 2x4 which are 21” (Interior Pieces)

Step 2: Determine Hole Positions.

Measure and mark the Center line on ONE of your 16.5” pieces of 2x4. Also measure and mark the distance between the 1st and 2nd hole of one of your Omega Arms. Then align the two center markings and clamp your piece of 2x4 onto the Omega Arm. Ensure the edges are flush. Then stick a pencil through the Omega Arms 1st and 2nd holes and trace the hole position onto the 2x4.

Step 3: Drill Hole Positions:

I used a 1.25” Forstner Bit to make these holes. Now the holes in the Omega Arms were made using a 1 1/8” Spade bit. Therefore, These holes will be SLIGHTLY larger. This will assist you in running the nipples through. If they were all the same size holes – it would still work but be more difficult to assemble/disable a given Leg Press configuration.

I clamped the two 16.5” pieces of 2x4 together to ensure alignment. I then drilled the CENTER hole as well as the two holes that we traced onto the 2x4 in Step 2. The Bit will completely go through the top board, but only partially through the second board – so you will have to make a second attempt.

Step 4: Glue and Screw the Base Together. Be Sure to pre-drill to prevent the wood from splitting. Also be sure not to put any screws too close together or your wood will split.

Step 5: Rip Plywood. The piece that we need is 24” x 19.5” . I used a ½” thick sheet of plywood.

Step 6: Affix Plywood to the Base. Be Sure to pre-drill to prevent the wood from splitting. Also be sure not to put any screws too close together (or close to the screws ALREADY IN THE BASE) or your wood will split.

Step 7: Affix ¾” Floor Flange to the Base. Be Sure to pre-drill to prevent the wood from splitting. I Used 3” Deck Screws for this.

Step 8: Paint. You are going to be putting your feet on this; therefore I would use a Glossy paint. Flat paint tends to show dust/dirt a lot more.

Step 9: Add Anti-Slip Tape. See Link in Amazon Shopping List for the exact product I used. I used a pair of scissors to cut into three equal 24” Strips. Feel free to add more if you chose!

Once you try this for yourself – be sure to let me know how well 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!