Stages of making a barbell with your own hands, nuances of selecting the weight of pancakes

Purpose and device

A barbell is a sports equipment designed to develop large muscles. The design consists of a metal rod - a neck. They put pancakes on it - disks of different weights. Thanks to the grooved knurling, a full grip of the exercise machine with your hands is ensured, without scrolling.

One of the most important elements of the bar is the lock. It is a small cylindrical clamp that is used to secure the plates to the bar. As a result, additional elements cannot detach on their own, preventing injury to the athlete.

According to international standards, the optimal length of the barbell is 2.2 m, thickness - 2.8 cm. The diameter of the plates usually does not exceed 45 cm. The weight of the discs varies from 1 to 50 kg.

Using a barbell at home allows you to develop the muscular system and increase endurance. Other benefits of training include:

1. Versatility. Exercises with this sports equipment have an impact on all muscle groups. Compared to exercise machines, the barbell is cheaper and takes up less storage space.
2. Ease of use. The design of the projectile is elementary, and its use is clear to everyone.
3. Adaptability. With increasing strength and muscle development, it is enough to increase the weight of the pancakes for further progress.
4. Increased power. Barbell exercises involve almost all joints and muscle groups.
5. Symmetry of movements. Using a machine for bench presses and squats involves repeating the same actions. As a result, the weak points of the body are “tightened” without displacement or distortion.
6. Production of anabolic hormones. With an increase in muscle mass, the synthesis of growth hormone and testosterone is activated.

Using a barbell during training may have some disadvantages. First of all, this is the risk of injury, especially if the athlete exercises alone. The range of movement with the projectile is limited to one plane - up and down. Sometimes athletes perform bench presses asymmetrically, which leads to disruption of the harmonious development of muscle groups.

Results

As practice shows, this work takes no more than a few hours. At the same time, preparation costs are minimal. All that is required is scrap materials, and the only purchases are tape and wire. The total cost of the finished product is no more than 150-200 rubles, which is 20-40 times less than the price of a finished rod in a store.

The advantage of this method is that there is no need for any special knowledge. It is necessary to fill the bottles, tie them together, pull them on the handle, achieve ideal balance and fixation. If desired, you can make more of these blocks with different weights.

If you regularly exercise with a barbell, you can achieve good results. As your strength increases, you can modify your “pancakes” and increase the total weight of the product. As practice shows, it is not difficult to bring the total mass to 60-70 kilograms.

Source

Required materials and tools

First of all, you need to decide what the barbell can be made from. The most popular model is one consisting of a metal rod and round concrete discs. To create a stand, ordinary wooden beams or corners fixed with cement mortar are suitable. Before starting work on the production of homemade sports equipment, it is necessary to prepare the following materials and tools:

• stainless steel tube with a diameter of at least 25 mm;
• building materials: sand, crushed stone, cement;
• pieces of thick plastic film;
• a wide pan for making pancakes - a saucepan or frying pan with high sides will do;
• paint of any color you like, brush;
• welding machine;
• grinder;
• perforator;
• wrench;
• several bolts with suitable size washers and bolts.

The metal tube will act as a neck. Its length is selected taking into account individual preferences and grip size. It is worth considering in advance the thickness and weight of future disks.

A variety of materials are used to create a barbell. In the public domain you can see original shells made of wood, plastic bottles, and car tires.

Stainless steel tube with a diameter of at least 25 mm

Cement mixture

Pancake mold

Welding machine

Bulgarian

Hammer

How to make a homemade exercise machine for training at home

Materials needed to assemble the simulator: standard steel pipes (preferably square).

Tools . You can find them at home, and buy the missing ones in the store: an electric drill (but a hand drill will do), a hacksaw or grinder, screws and a screwdriver.

Of course, to make a homemade simulator, you need basic knowledge of the basics of metal cutting and welding (at least, the help of friends).

In principle, you can do without welding if you replace it with fastening using screws.

You can’t train without a bench press, so let’s start with making one.

Making pancakes

The procedure for making a barbell with your own hands begins with the casting of concrete discs. To work, you will need a wide round shape; unnecessary utensils will cope with this task. The weight is selected based on individual preferences; the total mass of the projectile will consist of several pancakes. The work is carried out in stages:

1. The inner surface of a suitable shape is lined with plastic film soaked in water. This will help you easily remove the finished product, and the surface of the frozen disk will be smooth and even.
2. In a bucket or other container, mix a solution consisting of 7 kg of cement, 8 kg of crushed stone, 10 kg of sand, 3.5 liters of water.
3. The components are mixed until a homogeneous consistency is obtained.
4. A metal tube is placed in the middle of the mold and securely fixed. After the mixture has hardened, it is removed. A hole remains in the disk.
5. The solution is poured into the mold, the main condition is that it should not be too liquid, otherwise the hardening process will be delayed.
6. When the concrete hardens, the pancakes are removed from the mold and weighed. To adjust the weight, excess material is cut off with a grinder.

When the discs are completely ready, their surface is coated with paint. With its help you can protect products from moisture and make the appearance more attractive.

Determine weight

Now, actually determine the mass. It’s no secret that a liter container holds about two kilograms of sand. As a result, the total weight of a 2-liter filled bottle is almost four kilograms. If you fill eight containers, the total weight will reach 32 kg.

It is worth noting that in this option the weight of the bar will not be too large (about 30 kilograms). If you want to add mass, you can make additional pancakes or use another option.

Much depends on the sand fraction. The cleaner it is, the larger the volume that fits in the container and the greater the weight of the barbell you can achieve.

Preparing the Neck and Rack

After creating the pancakes, they move on to preparing the bar. Step-by-step instructions will help you do the job correctly:

1. On both sides of the bar it is necessary to make equal indents corresponding to the thickness of the discs.
2. You need to make protrusions on the rod that will prevent the pancakes from falling. Using a welding machine, weld a thick seam around the entire circumference of the neck.

When creating protrusions, it is recommended to move away from the edge of the rod by about 40 cm. This will allow you to use additional weighting of the rod in the future.

The stand can be made of metal tubes or bars, securely concreted into the soil. First of all, determine the height that is convenient for fixing a homemade rod. Symmetrical holes are made in the marked areas, bolts are inserted, and tightened with nuts.

A metal or wooden stand is used to securely fix the bar, which is why the bolts must be quite long. Several nuts with wide washers are screwed onto their ends, which will prevent the projectile from accidentally falling. If the structure is used outdoors, all fasteners and connections are treated with paints and varnishes to protect against corrosion.

Which bar is better, curved or straight?

There is no fundamental difference between these two equipment regarding the amount of weight that an athlete can lift. The difference between the vultures lies in the structure. The curved design allows for a more secure grip with reduced wrist strain. A shorter bar allows for greater balance when lifting heavy weights, as it is much easier to “feel” for the center of gravity. The latter helps to load the arms evenly and do the exercise technically correctly.

A curved bar is of greatest value to athletes with hand injuries. This apparatus is great for athletes who want to lift heavy weights, as it is much safer and less traumatic. Manufacturers of sports equipment produce strongly and weakly curved bars. You need to choose according to your own feelings, that is, the projectile that is more convenient to work with.

Useful tips

Selecting the appropriate weight for a dumbbell or barbell plates is a simple task; you just need to correctly assess your own capabilities and needs. Beginner athletes are recommended to use the lightest discs (0.5–5 kg). Over time, the bar becomes heavier, but this is done gradually, smoothly, without sudden changes. Professionals usually work with projectiles weighing 25–50 kg.

After you have managed to make a barbell with your own hands, you need to learn how to securely fasten the elements. To do this, the pancake is put on the bar until it stops on the fastenings, and the projectile is placed on the rack. To fix the pancake, you can drill through holes on the rod and insert screws. Another recommended method is to use special spring clamps. To perform the bench press, you need to install a small bench next to the structure.

During each workout, you must adhere to safety rules. This is especially true for athletes who train independently at home. Exercises with a barbell are performed only in the presence of a partner who can provide backup in the event of various unforeseen situations.

A homemade barbell is a full-fledged sports equipment that allows you to perform various strength exercises without leaving home. The bar is wrapped with electrical tape for a comfortable grip. It is recommended to carefully sand and paint the finished structure, then it will be much more pleasant to work with it.

What is he like?

There are male and female vultures. They can be straight or curved, the so-called EZ- and W-shaped. The Olympic bar for the Olympic barbell is longer than normal. The standard requires it to comply in length and weight.

Men's projectile weighing 20 kg, length 2200 mm, neck diameter 28 mm. The women's bar has a length of 2100 mm, weight 18 kg, diameter 25 mm. And both of them must withstand 600 kg. And the slots for discs should be 50 mm.

The necks are made of stainless steel. Chrome plated is not subject to rust or corrosion. As they say, it doesn't break, it doesn't break. Buy pancakes for beginners from 18-20 kg for men, from 10-12 kg for women.

The discs on the neck are secured with locks (bushings) in the form of a screw clamp with a booster. According to the standard, the weight of pancakes is distinguished by their color. Light weight - green pancakes, more - yellow, even more - blue and red.

In sports stores it is easy to select and buy the necessary equipment. You need to pay attention to how much the assembled projectile weighs. Women's bars are 15 kg, but weightlifters use equipment from 127.5 to 482.5 kg. This is important, as is paying attention to the diameter of the hole for attaching the pancakes, as well as the type of coating.

As for the prices for such sports equipment, the price is quite affordable for a novice bodybuilder, since the choice is wide.

Do you know how to distinguish a female vulture from a male one at first glance? It does not have a notch in the center. What does this mean, you ask? Men press the barbell with one hand, which is not included in the women's program. Centering helps maintain balance. This also applies to crossfit, bodybuilding, and powerlifting.

Exercises for back and biceps

Undoubtedly, the leading muscle group for training which they resort to using a curved bar is the biceps brachii muscle. The forearm curl with a barbell is rightly considered one of the most effective exercises for the muscle group in question. When performing this movement with a straight barbell, most practitioners inevitably experience wrist overload.

Accordingly, it is advisable to use a curved bar when performing the following exercises:

• Bent over belt pull;
• standing forearm flexion;
• Forearm curl on Scott's bench;
• bending the forearms while lying on an inclined bench.

The position of the hands not on the same line, but parallel or at an angle (depending on the bend, the angle of which may vary between models) allows you to shift the load to the short (inner) head of the biceps, which has a more pronounced muscle part. Knowing this nuance will allow you to diversify your training.

However, some people believe that such a bar was invented for biceps and nothing more, but this is not so.

How to replace a straight rod?

When performing basic exercises such as the bench press, seated/standing press, squats and deadlifts, the wrist is not in a position of fracture and hyperextension. The only problem that can arise when deadlifting is a lack of grip strength; the hand may not support the weight and the fingers will unclench, releasing the projectile. This does not lead to injury and can be corrected by adding special exercises to your training designed to strengthen your grip strength.

Difficulties usually arise when training the arm muscles, in particular the biceps and triceps. The fact is that the peculiarities of the biomechanics of flexion or extension of the forearm with a barbell can lead to a fracture or hyperextension of the wrists.

You can solve the problem in the following ways:

• in exercises that cause discomfort, use a curved barbell;
• use dumbbells;
• if you have the appropriate simulators, exercise on them: usually the design of the machines takes into account the nuances of biomechanics.