How to Make a Slosh Pipe

A PVC pipe partially filled with water creates a simple-yet-dynamic workout tool that forces your body to engage and adapt as the water sloshes to and fro. The destabilization works all the muscles of your core, making moves more effective than your standard set of crunches — even walking can be a challenge.

A slosh pipe takes less than 20 minutes to assemble and costs about $30. You can gather everything you need from your local hardware store.

Materials and Tools

• One PVC pipe, 5 to 8 feet long (have it cut at the store) and 4 inches in diameter
• One 4-inch PVC end cap
• One 4-inch rubber adjustable end cap
• One pack PVC cement and primer
• 1 gallon water
• Flathead screwdriver

Directions

1. Apply primer to one end of the pipe and inside the nonadjustable end cap; let stand for two minutes.

2. Brush a thin, even layer of cement over the primer and connect the end cap to the pipe. Twist it clockwise until it locks into place. Stand the pipe on its closed end to provide pressure; allow the cement to cure for five to 15 minutes.

3. Pour about 1 gallon of water into the pipe. If you don’t plan to drain it regularly, add a few capfuls of bleach to prevent mold growth.

4. Fit the adjustable cap on the open end of the pipe and use a flathead screwdriver to tighten it. Your slosh pipe is ready for use!

5 Exercises to Try with a Slosh Pipe

Overhead Carry

• Hold the pipe in both hands and press straight overhead.
• Engage your core to keep the pipe balanced.
• Carry the pipe about 20 feet in one direction.

Steinborn Lift to Back Squat

• Position the slosh pipe vertically on your left side, so that one end is resting on the ground.
• With feet parallel and slightly wider than shoulder width, squat down and bend to your left side. Place your hands equidistant on the pipe, with your left hand holding it near the ground. The pipe should be running across your upper back.
• Drop your hips, lowering the pipe at an angle towards you. When the pipe is straight across your back and parallel to the ground, stand up slowly, keeping your core engaged.

Zercher Carry

• Wrap your arms under the pipe so it rests in the crooks of your elbows.
• Engage your core to keep the pipe balanced.
• Carry the pipe about 20 feet in one direction.

Zercher Lunge

• Wrap your arms under the pipe so it rests in the crooks of your elbows.
• Take a long step forward with your left foot.
• Bend your left knee about 90 degrees and lower your right knee until it’s almost touching the ground, squeezing your glutes on the way down.
• Perform the same exercise on your right side.

Zercher Squat

• Wrap your arms under the pipe so it rests in the crooks of your elbows.
• With your feet parallel and slightly wider than shoulder width, slowly bend your knees and hips.
• Sit back as low as possible, aiming for thighs parallel to the ground. Keep your feet planted with a natural arch in your lower back.