TRX-Style / Gymnast Ring Hybrid Suspension System

Written By PJ

INTRO:

Get fit using a calisthenics suspension system that is easy and cheap to make. Best of all, it combines the best features of TRX-style suspensions systems and Gymnastics Rings. This hybrid design is extremely portable, extremely versatile, and extremely effective!

Step 1: Measure the Length Around a 10 LBS Olympic Plate

Use a tape measure – not a carpenter’s tape measure – but the kind a tailor would use to take your measurements.

Step 2: Cut a Length of Schedule 40 1” PVC (The length you measured in Step1)

I used my Miter saw, however, you can use other means to cut PVC, such as:

PVC Pipe Cutter: https://amzn.to/3KHwOZ4

Step 3: Seal one End of PVC

I used duct tape. However, you could use any strong tape.

Step 4: Fill Pipe With Sand (Then Seal other end of PVC).

I bought a big bag of “Play Sand” From the hardware store and filled the pipe with it using a cheap plastic automotive funnel.

The sand will help prevent the pipe from “kinking” and help to retain the pipe’s cylindrical shape.

Once filled all the way to the top, seal the end with Duct Tape.

Step 5: Use Heat Gun to mold the Pipe into a circle.

This will take about 10 minutes per handle.

I used this Heat Gun: https://amzn.to/3onVz3X  

I attached my deflector nozzle (which came with the Heat Gun) to help concentrate the hot air onto the PVC Pipe. This heat gun is awesome. It is a LED Heat Gun with Four Concentrator Nozzles and 12 Temperature Settings from 104-1022°F. I turned it all the way up.

Before making the first bend, I let the PVC heat up for about 90-120 seconds. Then SLOWLY make MANY SMALL bends. Making fewer, dramatic bends will have less desirable outcomes. Take your time. Take breaks if needed.

Once you have the pipe all the way around the 10 LB weight plate. Let it cool for a minute or two – while holding it against the weight plate. You could also spray the pipe with water to cool it down faster.

Once cool – repeat to make a second identical handle.

Step 6: Remove Tape / Sand

I returned the sand to the bag of Play Sand – to be used for another project.

Step 7: Cut Off Excess PVC

I cut off about 5.5” on each end to prevent the ends of the pipe from digging into my forearms.

However, it is still important to mold the PVC with this excess because the excess afforded you the opportunity to hold onto the pipe better to get a more “perfect” circle.

After cutting the excess of the both ends of the first handle, use the length as a template to making the second handle an identical length as the first handle.

Step 8: Sand ends of handles

Cutting the PVC can result is slightly sharp edges, so “file” the sharp edges down by using a file, rubbing the edges directly onto sandpaper, or do what I did – I used my electric sander.

Step 9: Feed Lashing Straps through the Handles

Many straps are advertised (especially on AMAZON) as being the same thing. Be careful. Don’t but Ratchet straps! Ratchet traps cannot be QUICKLY adjusted. “Lashing Straps” CAN be quickly adjusted.

Now in the video – I explicitly tell you not to buy Ratchet straps. In the video I also tell you not to get “Cam Buckle Tiedown straps.”  However, this is not necessarily true. Usually (in my experience) if the straps is labeled as a “Cam Buckle Tiedown Strap” then it usually has an “S” hook on one or both ends. However, this is not always true. Bottom line: Don’t buy the straps with “S” Hooks on the ends!

Whatever you buy – pay attention to the length and the weight limit.

Like I said in the video , the 8-Foot-long Straps from Home Depot are not long enough for me. However, the 10-Foot-long Straps I used (with the 18” Soft loop Tiedown Straps attached) are perfect for me (when hung from my 80” High Pull-up Bars). Depending upon the height at which you hang your straps you may need longer lashing straps (or you could double up on the Soft loop Tiedown Straps – daisy chaining two together before attaching overhead).

The Lashing Straps I used can be purchased here: https://amzn.to/3sa2obg

Anyways – after selecting your Lashing straps – feed a lashing strap through each handle.

Step 10: Hitch 2 Soft Loop Tiedown Straps to Pull-up Bar

These Straps not only add about a foot to the length of the strap – but they also allow for a way to tether the straps together when you want to focus on TRX-style exercise – and allow you to quickly untether when you want to focus on Gymnast Ring exercise.

Couldn’t you just hitch the Lashing straps directly overhear and connect a carabiner directly onto the “Hitch Loops” of the two lashing straps? Yes – but I like this way better. Connecting/disconnecting the carabiner is going to eventually fray the strap – and it is easier/cheaper for me to replace a soft loop tiedown strap than a lashing strap.

Note: The straps I used are 18” Soft Loop Tiedown Straps and can be purchased here: https://amzn.to/3kUglqb

Step 11: Run Lashing Straps Through Soft Loop Tiedown Straps

This is simply connecting your lashing straps to the Soft Loop Tiedown Straps. Please Note – for fast assembly/disassembly you can hitch/unhitch the Soft Loop Tiedown Straps from the Pull-up Bar with the Lashing Straps still connect ed to the Soft Loop Tiedown Straps. You just have to feed the handle and straps through the Soft Loop Tiedown Straps’ upper Loop.

Step 12: Attach Carabiner to Soft loop Tiedown Strap

Will allow you to tether/untether the two lashing Straps. Keep them tethered for TRX exercises. Keep un-tethered for Gymnastic Ring exercises. See Step 10 more details.

Step 13: Add Soft loop Tiedown Straps to Lashing Strap

These straps have a dual purpose:

First of all, they are Foot Stirrups. Gymnast Ring users can attest that placing your shin bones against the Gymnast rings is not comfortable. Therefore, place your shins on these straps instead.

Secondly, they allow you to brace your forearms against the straps to help you stabilize – and can make certain exercises (e.g., Dips) much easier. If you were using Gymnast Rings to do dips – which are a FULL circles, you would brace your forearms against the TOP of the Rings. Therefore, since these handles are half-ring – the strap provides this capability. If you want to intentionally make certain exercises more challenging, then simply slide this strap out of the way – and exercise!

Additional Step (DIY Door Anchor):

For some exercises you may want to attach the system to a door frame. To make a quick door anchor, use some leftover 1” PVC pipe, (the piece I used was about 2.5” long). Next, run a Soft Loop Tiedown Strap through the PVC pipe. Finally, connect the two loops of the Soft Loop Tiedown Strap with a carabiner.

Place the PVC pipe segment on the inside of the door and shut your door (with the carabiner on the outside of the door). For best stability, place the Door Anchor closest to the “Hinge side” of the Door (not the doorknob side). Hook up and exercise.

SHOPPING LIST

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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!

PJ
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