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One of the fastest ways to generate power is core training. A strong, flexible core allows you to generate explosive power and helps prevent injuries. No matter how solid your upper and lower body may seem, you'll never reach your full potential with a marshmallow for a midsection.
A great way to work your core stabilizers is by training with a slosh pipe—a long tube filled with either water or sand. The shifting of the substance inside the pipe forces your stabilizer muscles to contract and work overtime to keep your body upright.
How to Make a Slosh Pipe
To make your own slosh pipe, you need around $30 and an hour of build time. Head to Home Depot and buy:
- PVC pipe (5’-8" long with 4" diameter)
- Two PVC end caps
- PVC cement
- Water or Sand
Apply primer to one end of the PVC pipe and inside one of the caps. Let this sit for about two minutes, then put a smooth, thin layer of PVC pipe cement over both and connect them. Wait 10-15 minutes while the cement dries.
Next, fill your PVC for weight. The most common filler is water, but you can use sand, rocks or any combination of the three. Water usually works best because of its instability. Fill the PVC pipe three-fourths full with water (or only halfway if you plan to add sand or rocks); then repeat the capping process on the second open end. Stand the slosh pipe up and let the other end dry and pressurize. After a half hour, you should have a fully functional core-blasting tool. Below are basic exercises that challenge your midsection for better balance, stability and power.
Slosh Pipe Exercises
Assume athletic stance holding slosh pipe overhead. Slowly sit hips back and bend knees to squat down no lower than thighs parallel to ground; keep arms in line with ears. Extend hips and knees to drive up out of Squat; keep core tight. Repeat for specified reps.
Assume athletic stance holding slosh pipe overhead. Slowly lean to the left and hold for one second. Contract obliques to return to start position; keep arms in line with ears. Perform rep to the right. Repeat in alternating fashion for specified reps.
Sets/Reps: 2x8 each side
Assume athletic stance holding slosh pipe overhead. Slowly walk forward for specified distance; keep core tight. Turn and walk to start position. Repeat for specified reps.
Sets/Reps: 3x10-20 yards
Lie on back with legs spread and arms extended in front of chest holding slosh pipe. Slowly sit up and raise slosh pipe overhead until hips are at 90 degrees. Slowly lower to ground to return to start position. Repeat for specified reps.
Assume Sit-Up position holding slosh pipe in front. Shift weight back and raise feet off floor to assume Russian Twist position. Dip right end of slosh pipe to ground and rotate torso as if paddling a kayak. Return to center and perform on opposite side. Repeat for specified reps in alternating fashion.
Sets/Reps: 3x8 each direction