DIY Fitness Club

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Slant Board (and Squat Wedge)

PJ

INTRO:

In this video, the 10th installment of the Omega Arms Series, I present the Step-by-Step DIY Tutorial how to build the DIY Adjustable Slant Board using the Omega Arms Foot Plate that we built back in Episode 3 of the Omega Arms Series!

This ADJUSTABLE slant board will offer a variety of exercises - including many exercises that traditional adjustable slant boards cannot provide due to their narrow and/or flimsy designs (e.g. Squat Wedge, T Bar Row Foot Plate, etc.). IN OTHER WORDS, this design boasts a wider base and more rugged design than most commercially-purchased adjustable Slant Boards.

DIY Tutorial

The Omega Arms Foot Plate is very versatile as is…in fact so far we have demonstrated the following uses for the Omega Arms Foot Plate (so far):

  • Episode 3: Leg Press Foot Plate 

  • Episode 4: Pendulum/Leverage Squat Foot Plate

  • Episode 5: Inverted Leg Press Foot Plate

  • Episode 6: Resistance Band Platform (AkA the Band box)

  • Episode 8: Utility Seat to Execute exercises such as a Leg Extension/Leg Curl

  • Episode 9: Preacher Curl Rack Attachment 

To make this slant board, first consult Episode 3 of the Omega Arms Series (Leg Press Video) - where I initially taught you how to build the Omega Arms Foot Plate. THEN consult THIS project’s video to see the modifications needed to turn it into a DIY Adjustable Slant Board.

Instructions:

To turn the Omega Arms Foot Plate into an Adjustable Slant Board we are going to do a three things things:

  1. Since we will using more foot placement positions than ever before, I added some MORE Anti-Slip Tape (AKA Grip Tape). This product is simple to use. Just cut to length with scissors and then peel and stick.

    Buy It Here: Anti-Slip Tape: https://amzn.to/3lrWyON

  2. Next, Add two more 3/4” Floor Flanges. You will need to pick you location carefully. You don’t want the screws that are going to be used to be too close to the existing screws that are already in there. If they are too close your going to split the wood. I had pre-existing 3” Screws inserted horizontally on the end where I added these Floor Flanges. I wanted these new screws to be at least 1” away…so the Left-most screw in my left Floor Flange is exactly 4” from the left edge (1” away from the tip of the pre-existing left-side lateral screw). And of course, the Right-most screw in my right Floor Flange is exactly 4” from the right edge (1” away from the tip of the pre-existing right-side lateral screw).

    Buy It Here: SPAX 10* 3” Construction Screws: https://amzn.to/3wEr6lB

    Also - be sure that the edge of the Floor Flange does not hang over the front edge of the slant board. If it does, it will could limit future uses for the Omega Arms Foot Plate.

    Before adding the 3” construction screws, be sure to pre-drill to prevent the wood from splitting

  3. Lastly, add 3/4” plumbing nipples with 3/4” nipple caps to the Floor Flanges you just installed.

Adjustable Pitch

The length of the nipples will determine the pitch of the slant board . Therefore, in order to adjust the pitch - just swap out the nipples for shorter or longer nipples. You can go as short as a “coupler” up to 10” long nipples. Going longer than 10” is unnecessary (and probably dangerous) in my opinion.

The following nipple lengths will provide the following pitches:

  • Coupler = 6.5 Degrees

  • 2” = 8.5 Degrees

  • 2.5” = 11 Degrees

  • 3” = 12.5 Degrees

  • 4” = 15.5 Degrees

  • 5” = 18 Degrees

  • 6” = 21 Degrees

  • 8” = 27 Degrees

  • 10” = 32 Degrees

Reinforcement

The weight limit will depend upon the length of nipples that you use. The shorter the nipple, the higher the weight capacity, or to put it another way the longer the nipple, the less weight it can handle. 

That being said if you do plan on going a little heavier- I recommend that you add a THIRD nipple (with cap) on the pre-existing floor flange in the center of the Slant Board’s undercarriage. to add extra support. 

The length of this third nipple will depend upon the length of your other two nipples (Example: Use a 6” long Nipple with 10” Long Nipples). If the length of the third Nipple is a little too short, “shim it up” using a Tennis ball (with a hole cut out) and slipping it over the nipple cap so that contact with the ground is achieved.

Exercises:

Exercise #1: Landmine Rows

Now typically when I am doing Landmine Rows, I always encounter the same problem. When pulling the barbell up - I don’t get a full range of motion- because the barbell hits the right between the legs (ouch!).

However, using the slant board solves this problem by changing the angle that we are standing at, and in doing so, enables a full range of motion.

Remember to put down some “grippy” shelf liner underneath the Slant Board’s Nipples. Usually, the Slant board doesn’t move when in use - however, for THIS exercise it can when you are pulling HEAVY weight and really pressing your feet hard against the Slant Board. This “Grippy Shelf Liner” makes it near impossible to slide.

Buy It Here: “Easy Grip SHELF LINER: https://amzn.to/3Bf7F3p

In order to rack and un-rack the barbell- and to enable you to freely add and remove plates - I set two 3-Ton Adjustable Jack Stands in front of the Slant Board. Further, I laid a 24” Long Nipple across the Jack Stands. On this nipple, I added a scrap piece of PVC Pipe to eliminate metal-to-metal contact in order to protect your barbell from damage. Further, I added Floor Flanges to both ends of the 24” long nipple so that the nipple can’t slide off the jack stands.

Buy It Here: 3 Ton Jack Stands (2 Pack): https://amzn.to/3w24gW6

Now - Exercise!

Exercise #2: Hypertension /Roman Chair

A great exercise for your lower back is the hyper extension. This hack will replace the need to purchase a Roman Chair. So to set this up - do the following:

  1. Place the slant board inside your Power rack (at the rear of your rack)

  2. Then place you barbell on your J-hooks so that the J-hooks are mounted are at hip height on the interior of you front uprights.

  3. Lay a Barbell Across those J-Hooks

  4. Then place a barbell pad or a piece of hollow pool noodle  on the barbell

And exercise!

To make this more challenging, instead of just using your body weight, you can hold a weight plate against your chest while performing the exercise.

OPTIONALLY - To better secure your feet - you can run a 36” long nipple through the bottom lateral hole of the Slant Board, and attach a 36” long tow strap to the nipple. To attach, slide the tow strap’s buckles onto the ends of the 36” long nipple. Next, attach nipple caps or floor flanges to the ends of the 36” long nipple to secure the tow strap.

You can use this strap to better secure your feet - placing your heels against the strap as you perform the exercise to increase your foot placement security.

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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!