DIY Tib Bar / Kneesovertoesguy Bulletproof Your Body
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- Опубліковано 12 сер 2024
- In this video I go over a comprehensive review of the different Tib Bar options, as made popular by the Kneesovertoesguy. I also make several of my own DIY versions and show many different ways to train your Tibialis muscles with different home gym equipment.
#Kneesovertoesguy
#TheHomeGymGuys
#TheTibBar
#DIY
Kneesovertoesguy channel: / @thekneesovertoesguy
The Petie Project channel: / @thepetieproject
Petie Project Tib Bar video: • DIY Knees Over Toes Gu...
thetibfactory.com/
Price breakdown table order:
The Tib Bar: $179
Steel Pipe design: $55 + tax
Tib Blaster: $50 + shipping
Resistance Bands (4pack): $30, for a single: $10, $15 or $20
Floss Bands: $20
Kettlebell: $10 for 5lbs, $87 for 60lbs and everything else in between
Wood Tib Bar: $8 (half of $16)
Wood single leg Tib Bar: $8 (the other half of $16)
Bodyweight: Free!
Links:
(When available, I use affiliate links and may earn a commission)
WOD Fitters floss bands: amzn.to/3uBkiT3 (Amazon)
Kettlebell (20lbs): amzn.to/2PHeQzx (Amazon)
Resistance Bands (4pack): amzn.to/3d640eY (Amazon)
Tascam Lavalier Mic: amzn.to/33ABPm6 (Amazon USA)
Epidemic Sound referral link (Where I get my music): www.epidemicsound.com/referra...
Steel Pipe parts:
3/4 in floor flange: www.homedepot.com/p/3-4-in-FP...
3/4 in x 6 in pipe: www.homedepot.com/p/3-4-in-x-...
3/4 in pipe cap: www.homedepot.com/p/LDR-Indus...
3/4 in x 1.5 in pipe: www.homedepot.com/p/Barnett-3...
3/4 in x 8 in pipe: www.homedepot.com/p/LDR-Indus...
3/4 in close nipple: www.homedepot.com/p/Mueller-G...
3/4 in black iron tee: www.homedepot.com/p/LDR-Indus...
Cheaper foam insulation: www.homedepot.com/p/Everbilt-...
Couldn't find link for "rubber" insulation but it's about $6.
Cotterless hitch pin: www.homedepot.com/p/Everbilt-...
-- SOCIAL MEDIA --
hiddenhillsskillz
hiddenhillsskillz
-- DISCLOSURES --
I often link to products & services I regularly use and think you might find helpful. Wherever possible I use referral links, which means if you click one of the links in this video or description and make a purchase I may receive a small commission or other compensation. It does not cost you anything extra to use them, and they help me to be able to create more videos for you.
I'm a big fan of Amazon, and many of my links to products/gear are links to those products on Amazon. I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and related sites.
Timestamps:
00:00 The Tib Bar Video
00:20 Kneesovertoesguy Background
01:29 The Home Gym Guys
02:18 Project #1 Steel Pipe Tib Bar
05:15 Project #2 Wooden Tib Bar for both feet
07:43 Project #3 Wooden Tib Bar single leg
08:48 All Tibialis Training Options
14:20 Strength Test
14:56 Outro - Навчання та стиль
Since the days of joe weider'e muscle n fitness magazine, circa 1980's...there was a device made for training the "shin muscles", called the axial flexor. This is old school knowledge/exercise tech. These last two or three generations of of people are re-discovering stuff. What worked...works!
I'm looking for this comment, I made one like this gi nipple and T joint assembly during 80s I ended up welding those joints trust me it will turn in the long use. Now I'm 50 I still train may shin kicking moderately on posts and for thickening the tibia muscles by leg knee raising from hip each with 10kg kb 20 reps 2 to 3 sets Nice rediscovering stuff in YT thanks John.
@@garryacuesta9901 your very welcome dude!!
Maybe the "creator" of the Tib Bar just see the DARD and copy it (?
HAHAHA it is exactly the same thing .-.
well duh shocker its not like thats publicly taught to everyone so yeah everyone is rediscovering the same stuff
Thats because they're finally shaking that dumb ass rippetoe bullshit that has everybody injured
So I did this for 36.85 at Home Depot with everything you mentioned so I appreciate that man. It was real easy to do. Literally this is the easiest project I’ve done kudos my guy.
The kettlebell solution is genius.Never crossed my mind when I was contemplating putting something together myself rather than buying, although I have an extensive kb set ranging from 6kg to 40 kg. I've tried it out and can honestly say 6-8kg is where i'm at for the knees over toes guy reps regime of 25 reps, so I'm set for life for this great rehab exercise for my medial meniscus issues, thanks
Wow thanks for this. I made one of these over ten years ago and was looking for plans to make another.
What an excellent video. Informative and comprehensive! Thanks! I'm gonna test out making the wooden version.
Dude the band idea, practical af 🤝
Thanks! I did build the wooden version. Its not completeley straight, but I love it. Thx for the instructions!
this is amazing. I'm recovering from tibia plateau fracture with multiple surgeries. I'm doing body weight wall tib raises. but they do help my walking for sure. thanks for this. subscribed.
Great Video. Appreciate the effort you put into this. Thanks
Thank you very much for this info, it's really useful and I really appreciate your time and effort.
Wow!! wonderful video!. I love your transitions
Excellent video, I was going to design one myself, but you saved me the time. Thanks!
Golden. Thanks for taking the time to share this.
Dude you rock, most exhaustive video on the subject. Kudos
This is such a quality video, great stuff man
Dude...well done man. Very thorough in depth video. You are helping a lot of people and adding so much value with just one video. As a thanks I will definitely like and subscribe to your channel.
Thanks so much! Sorry for the late reply. I was on vacation abroad
Very high quality video. Thanks for making it!
Awesome alternatives! There used to be a commercially available version in the 80s called the D.A R.D. IIRC it stood for di axial resistance device, or something like that. It was exactly the same thing as the "tib bar" but was originally made for 1 inch plates, which were the standard for home gym equipment back then. I made my own diy copy just like the black pipe one shown thjs vid many years ago. It still works great! Wish I'd thought of using wood as shown in this vid though. Would have saved some money and had the same exact function. I'm surprised this is just now being rediscovered and finally catching on. You've earned a subscription! Keep up the good work! 👍
If I recall, (and I could be mistaken) the D.A.R.D. is, or was, a trap bar (also known as a hex bar). Now it is called deadlift bar. I believe I read this in the "Legendary Traps" publication back in the 90's.
Great! 🤔 Now I have to find the book and verify this statement.
I just found out about these. I found your video and learned all about them, the value, and alternate options. I fux wit cha! #salute
Thank you very much! Hoping to make some follow up videos soon
Excellent video! Thank you!
I like the single leg version! Would help to cure any imbalances.
I also thought it was a little too expensive thanks for showing cheaper alternatives!
Really well done. Thank you
What a FANTASTIC discovery!
I really, really like the videos’ concept man. Great stuff!
You earned a new sub/follower, for sure
Outstanding Video!
Great stuff man thank you
Great Video!
Great video dude. Subscribed
thank you so much its really helpful
U can also do it on the slant bord, To increase the force.
For anyone looking the rubber insulation is called Foam Self-Seal Pipe Insulation
I just ordered the parts to build this, I had to make adjustments for the size of my plates which fit a 1-1/8" Bar, and I use collar clips so no drilling required. I can't wait till the parts arrive. This will be much easier than making the PVC version. Aside from the foam which I couldn't find online everything cost 37$ with shipping. Thanks for this video!
Are the collar clips sturdy enough to keep the weight plates in place? Usually the collar clips are good to prevent the weight from sliding off on a horizontal bar, but in this case you are using it on a vertical bar and thus making the collar clips support the entire weight.
Very thorough
Great work. Nuff said.
Much appreciated!
I use ankle/wrist weights looped around my foot. I’ve seen a cotton tote bag filled with sand and sewn shut draped across the top of the foot as well.
I haven't seen either of those methods but they sound like they'd work great!
I'm impressed by the amount of varying designs and how you laying out all the necessary part sizes/dimensions. I'm not good at construction but this makes it seem very doable.
Thanks, I tried to make it as comprehensive and easy to follow as possible!
@@hiddenhillsskillz it’s much appreciated. I actually took the diagram of the metal pipe design and went straight to Home Depot to try and recreate it today. Unfortunately black T-pipes are a hot commodity and were cleared out. I will try again though👍🏽
Sometimes it depends on the store. I've gone to Home Depot and only the size I want is gone lol. Thankfully the next store had it
@@bluetongueliz8734 what diagrams? Timestamp?
@@hiddenhillsskillz How would you alter this to hold a Dumbbell or adjustable Dumbbell?
I like when I find UA-camrs who do combinations of my hobbies, in this case DIY/woodworking and fitness.
Those are my two main interests too!
5:21 I got lost looking to your hair and I couldnt watch the rest of the video. Thanks for sharing so many good ideas!
Cheers buddy 💪🏻
I made mines out of Pvc. Love it
Thanks for this guide! Made the metal version with around £30 worth of parts from an online pipe store that pre-cut and pre-threaded everything, so it was all screw together with zero tools needed. Replaced the drilled holes and pin method for one of those clamps you get for the ends of barbells. Cheers!
Glad to hear this worked out for you! I was thinking of trying one of those barbells clamps, I need to go that and maybe make a short about it
Hi mate, who did you order it from pls? Did you use the same sizes as in the video? Cheers
Health for Life catalog used to sell a device for the tibialis. The DARD. Dynamic axial resistance device. Late 80s through the mid 90s...
Love this guy
Great easy and thanks for sharing!! save me lots of $$$ Cheers Mate!!
No problem! Thanks for watching and I'm glad you found some value in it! I need to make a follow-up video on some improvements I made on my metal Tib Bar
Another way to train the tib is to stand on the front edge of a stair with just your heels and lift your bodyweight by flexing your foot with the tib. You can hold extra weight for more resistance.
Good video
Awesome! Thank you for the comprehensive list. I’m going to try to make one myself but with prices of lumber going up, idk what materials to use.
Your welcome! Sometimes you can get lucky with cheap/free wood on craigslist or Facebook marketplace. A good sized dowel will cost about $5 though at the lumber store or Home Depot or Lowes
@@hiddenhillsskillz thanks! I’ll make sure to check those out!
try the pipe version using collar clamps to avoid having to drill, if you use and online plumbing supply store the parts are a lot cheaper than lowes or HD even with shipping
Thankzzzz from Germany 👍
You're a legend!
Thanks so much!
dude you are awesome
Effective
Awe wish I would of found you sooner, I just ordered it at the high price. Post op TKA, desperate to not have surgery on the other knee.
In the grand scheme of things and what you'll spend money on, it's still probably still worth it. Wishing you the best!
Interesting... I'm think it can be used to do quad extensions and femoral curls 🤔
I strap the dumbbell to my foot using a velcro ankle weight. Its an adjustable dumbbell so i only put weight above the toes. The bands tends to slip for me and ruins the mind muscle connection.
great idea, I did it and it really works
That's awesome!
Which option did you do?
@@hiddenhillsskillz Steel pipe, was really easy and cheap
This same muscles is trained if you are hiking up and down a hill as well. So if you have trails available near where you live all you need is a rucksack for added weight.
Also pulling in an object with your toes trains this muscle as well. Old school exercise that used to do in high school was placing a towel on the ground while I sat and pulled it in with my toes only. This scrunching action works this muscle.
Loved the video, you should do one for the Nordic bar as well!
That's a great idea, I could definitely see myself doing a future video like that!
for the Nordic, a doorframe, a judo belt or normal belt and a weight plate on the far side of the door works
@@lmc4964
I weigh over 300 pounds. This doesn't work for me. Lol.
I use a screw less pull-up bar that I got off of amazon. I put it low on the door frame and it works perfectly if you need extra cushion for your knees get yoga mat and for extra cushion on your ankles for the pull up bar I use a reehut squat support pad.
@@GlacialScion if you weigh over 300 a nordic wont work for you either
great video thanks. you should sell these wooden tib bars if you have the capacities. interesting how tib bar diy vids are exploding currently
Would be awesome to see you doing a DIY for the step up board from @kneesovertoesguy
I agree 100% I plan on it! Just getting this next project finished first and the video for it. Then that will be next!
You should do Olympic weightlifting jerk blocks DIY please
What are the measurements and angles for the single leg wood tib bar?
You would have save me a lot of note taking, had you covered the resistance band option in the beginning. Already have them, fits in our pocket and no DIY required.
This a great video. Many thanks. Don’t forget to like 😆
You're welcome! Thanks for watching and subscribing!
I didn't even think about a kettlebell. I already have one, so thank you.
You're welcome! It's a great alternative if you've got it!
@Hidden Hills Skillz How would alter this to hold a Dumbbell or adjustable Dumbbell?
My tibialis muscles are always tight and often cramp while walking long distances. It’s incredibly annoying.
Thanks for the upload
No problem man. Kneeling stretches your ankles and tibs a lot too. I've been trying to work that into my daily routine
I haven't found a floor flange (in my region) that has sufficient thread depth to attach both the 8" piece and the close nipple. Do you have any issues or concerns with that joint and either of them backing out? Or that each male thread only have minimal insertion into the flange?
Most value I've ever gotten out of 14 minutes. Got some resistance bands and saved me 180$!
Just use bands for this exercise. cheapest and easiest option.
This is god damn genius
Haha thanks!
Thank you so much for this. I´ve been doing the ATG program for 2 months now and coach wants me to move on to the Dense program. I have almost no equipment at home so stuff like this is incredibly helpful. Unfortunately making one myself like you´ve shown here is way beyond my carpentry ability but really appreciate the link you shared to purchase the PVC one. Really helpful, keep up the great work!
try the pipe version using collar clamps to avoid having to drill, if you use and online plumbing supply store the parts are a lot cheaper than lowes or HD even with shipping
Genius
Love the designs. Random question. If I make the wooden dowel tib bar. Where do I position the holes if I haven't had the luxury of having made the tib bar like the steel one? Thanks
If you draw a right triangle that's 2.5" x 4.5", the long end should be about 5" and that's where I positioned the centers of the holes
I just use my wrist straps instead of floss bands. Works the same. And quick to put on and take off.
How do they not come undone? Do you tuck the strap under itself to maintain a grip between your foot and the dumbbell?
Pretty funny, I designed a machine for this decades ago but figured the market was too small and most would not see the benefit of it. Oh well. I was mostly concerned with benefit for skiing.
That is incredible awesome! Do you think is possible to make it welding? Im not a welder at all but I have a little stick welding machine so by my calculations is more cheaper weld than buying these T conections (iron and steel are crazy expensive in my country) Thank you man!
Yeah you're probably right about it being cheaper to weld it! I don't have a welder or the experience to use one. But maybe one day I'll learn 😁
@@hiddenhillsskillz I'm gonna try this out and let you know the outcome
@Hidden Hills Skillz
Can you also post a video showing how those wooden tib bars work after they have been made? You have not actually used them in your video.
I have easy non-patented solution on my channel. Homemade tib bar. Just skip the two first tib bar videos, v3 turned out to be best. Real easy. Real cheap.
For the wood tib bar how do you know where to drill hole for wooden bar for feet
If you draw a right triangle that's 2.5" x 4.5", the long end should be about 5" and that's where I positioned the centers of the holes
I used 1-1/4 black pipe for everything except the plate holder part, used 1-1/2 for that. Cost me about $70
When I saw that on knees over toes I was I could build that with supplies from work.
I almost had a heart attack when I saw the free hand cut on the table saw.
Thanks for sharing. How did you get the threads through the flange? The floor flanges that I have seen (and used on other equipment) do not allow for the threads (nipples) to go all the way through.
So it's actually two nipples threaded into the same flange from opposite sides and they meet in the middle. It's not as strong as it could be that way, but the alternate design I had in my head was to use two flanges back to back and then use four bolts and locking nuts to secure the flanges together. That would've costed just a bit more and I wanted to see if the design held up enough weight without having to do that, which it did. That's why I didn't pursue that option
At 6:20 what is the distance between dowels? thanks for the video m8!
If you draw a right triangle that's 2.5" x 4.5", the long end should be about 5" and that's where I positioned the centers of the holes for the dowels
When making the steel pipe tib bar how many of the parts do I need? Is there a written put instructions on how to assemble it all?
Check out the description!
I love the idea for the steel pipe version, I'm building it now. But I'm stuck at the floor flange, because I'm not able to screw into it from both sides. Am I missing something?
You should be able to thread the pipe in from either side and both pipes should meet in the middle. I came up with an alternative design though that should work for you using two flanges:
www.reddit.com/user/hiddenhillsskillz/comments/o3u7mj/tib_bar_alternate_flange_design/?
Hey I see you also have caveman weights. What did you paint yours with? they look great!
Thanks! I used the charcoal powder mixed in to give it that color. Then I used a clear truck bed liner on top to finish it.
I cut the floss bands in half and use them that way.
P.S. do or maybe you already did, build a nordic bench.
That's a good idea since they don't need to be wrapped the full amount to keep the dumbbell on your foot.
No I haven't done that yet, but I plan on it!
Great video! May I purchase the Wood single leg Tib Bar from you?
Sure, DM me on Instagram @hiddenhillsskillz
Have you considered making a Tib version that would work on adjustable Power Blocks?
It's easy to make a tib bar using adjustabel dumbel - check my chanel!
Would I be able to make the wooden version using just a hand saw and a handheld electric drill?
Yes, you sure could!
What about Velcro instead of a floss band?
That's a great idea! Eventually the grip on those wear out, so long term I don't see it working as well as it would initially. I don't have any that are the right size, but it's definitely a viable cheap option with a very quick setup!
I did mine from Lowe’s steel pipes. I put a T at the end. About $65
Same, mines cost $69 bucks from bunnings.. All in
Can you give me your list of items you got exactly I just left and wasn’t able to find them , did you use 1 inch pipe or 2 inch? Also what was the size of the t - connectors ?
@@robe9796 2
@@robe9796 you on Instagram? Hit me @williamgone
@@robe9796 two 6 1/2 pvc and a 16inch wood stick to provide structural integrity. 2 T's and 4 elbows. I glued mines! Two 3 1/2 & 2.5inch to connect both T's.
Hey man awesome video I’m gunna try it! Would love to see the slant board on this channel
Body builder John meadows years ago shows this exercise
Would there be a way to make the bar that holds the weight plates bigger? I have Olympic plates and it looks like there'd be some wiggle room in there and I don't want them getting chipped or whatnot.
That's why I have the plywood on there so that gap wouldn't be an issue. There are a couple alternative solutions I think are worth investigating though... I might need to report back with a new video if I come up with some improvements.
@@hiddenhillsskillz ohh ok my bad. If you know how to weld maybe try something like that? I'm thinking of welding one but don't know what measurements to do.
Hm at first I thought resistance bands would be easy and perfect but I guess with full rom at the bottom they could slide off very easily..
You could wrap it around your foot the same way I wrapped it around the table leg. Then lift the leg of the table to get the other end of the band secured. Then it should be on your foot more securely. But yeah you're right, the way I showed it is for a short range of motion
Straight up tape them to the foot...
Works great, simple as
So if I'm understanding correctly, this is for standard 1 inch plates and not olympic plates, right?
The steel pipe version should work for both Standard and Olympic with the plywood spacers. The wood versions should work with Standard with a 1 inch dowel, but I went bigger than that on mine, so mine only does Olympic.
Where did you get the plyo wood? Can you put a link in the description?
I used a scrap piece I had on hand, but any piece of thin wood wider than the hole you want to drill into it would work. I'll try to update the description with a link today.
@@hiddenhillsskillz ty.
Is there a logical reason everyone drills holes onto the loading area as opposed to using a clamp? I figured that would prevent movement better than the pin method.
I wasn't certain what clamp size would fit and how much weight it would hold. I've been told that a 1" clamp works well
@@hiddenhillsskillz makes sense. You answered my question in the pipe iso tib video. Thanks for the reply.
So training this muscle will help increase my vert?
It won't help your vert as much as it will help you not get injured when you land.