케트벨 사지 말자. T-핸들 만드는 법

영상 : http://www.youtube.com/watch?v=S4WQRYtOU2c

영상에 나오는 원출처 주소

http://www.davedraper.com/pmwiki/pmwiki.php?n=PmWiki.T-Handle

T-Handle

The swing is a simple and effective exercise for the posterior chain. It is a plyometric exercise, so it can be used to develop explosive power; it also uses a lot of the body's muscle and can be used with high repetitions to develop endurance. Currently, it is probably most commonly done with a kettlebell, in fact it is one of the most basic and useful kettlebell exercises. A kettlebell is superior to a dumbbell for swings because it has a narrower profile, which makes it easier to swing between the legs without bumping the shins or knees.

There is an even better device for two handed swings that is cheap and easy to make: the T-handle, a.k.a. the Hungarian Core Blaster. By "cheap and easy," I'm talking Paris Hilton here, less than $10 and five minutes. All you need is the equipment on this list, available at most any hardware store:

• one 3/4" pipe Tee fitting
• one 3/4" x 12" pipe nipple for the vertical shaft(a pipe nipple is a piece of pipe, threaded at both ends)
• two 3/4" x 4" pipe nipples for the "horns", or better, one 3/4" x 8" nipple cut in half
• one 3/4" floor flange

Assembly is so simple, a picture will suffice for instructions:

The dimensions listed above work well for an average sized man, and would probably work okay for just about anyone. For those smaller in stature, you may want to substitute a 10" nipple for the vertical shaft and 3" nipples for the horns. Screw the pieces together as shown above. If you have a pipe wrench and some thread locker handy, that would make it extremely secure, but if you have strong hands and tighten it before each use, hand tightening will work fine. Please do inspect the joints regularly - if this thing comes apart during use, nobody in the immediate vicinity is safe, including you.

Add plates and screw the handle onto the shaft - obviously no thread-locker where the tee attaches to the vertical shaft - you will want to unscrew the handle to change weights. You're ready to swing away:

Ross Enamit, living proof that homebrew equipment can produce top shelf results, talks about the T-handle in his blog - video of Ross swinging 130 for high reps weighing well under 200:

http://rosstraining.com/blog/2008/12/31/homemade-t-handle-demonstration/

Ross adds a hose clamp to the top of the stack to hold the plates together. (You know a guy is homemade-hardcore when even his collars are homemade!)

ADDITIONAL NOTE:

Forum member Boris asked if the threads might be a little weak. He makes a good point! Here is the response from the forum:

"Threading is surprisingly strong as far as pulling out of the socket goes. You aren't likely to pull the pin out of the flange or the tee, especially if you use a bit of sealant and make sure you get a few turns when you assemble.

"However, the threading does weaken the pipe a little and over time the handles could break off at the tee. You could run a backup piece through both handles and the tee, a smaller piece of steel pipe, or PVC, or a dowel.

"I don't think it will happen real soon though - mine has held up with weights in the 75 - 125 range. I do chins off a piece of pipe secured to two flanges, but that is 1" pipe. Still worth the five minutes it will take to back it up!

Install the backup piece, and INSPECT YOUR T-HANDLE EVERY TIME YOU USE IT! (A good habit even with the simplest equipment.) Make sure the connections are snug and nothing is bent or cracked.

Last edited by ccrow.