Cheapest DIY X3 Ground Plate & Bar Resistance Band Home Gym
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- Опубліковано 26 чер 2024
- I've used resistance bands for many many years, but in the last year they've become much more popular since the start of the covid pandemic with quarantine shutting down gyms and this is something I wanted to make actually a year ago because it's useful no matter what your situation.
Here's my DIY tutorial on how to knock-off an inexpensive alternative to the X3 resistance band bar and heavy-duty portable resistance band platform by John Jaquish, save yourself the $560 expense.
Exercise Demonstrated: Resistance band deadlift.
All links to materials below:
Bar:
www.amazon.com/INNSTAR-Resist...
HDPP Plastic board:
www.amazon.com/gp/product/B07...
Large Rectangular Rubber Feet:
www.amazon.com/gp/product/B00... - Навчання та стиль
Thank you for making this video and saving people alot of money. You have a big heart because you want to help others.
Links. Relatively concise. You are the man.
Thanks! Great DIY suggestion!
Awesome. Just ordered all of that. Much appreciated 🤟
Awesome vid! Thank you
For what it's worth, here's my two cents. Instead of the 12x18" I would get the 18x24x1 cutting board. Yes it is almost three times as expensive but I think the extra size is worth it. Also, you need to get the board a full inch off of the floor. The feet shown in this video only get you about a little more than .5 inches. If you're stacking bands or using the footplate on carpeting, you need more clearance. Slipstick makes a 2" round foot that is 1" high. Four of those are about $8 at Menards and work great. Be careful if you use them as the screws that come with are a bit too long if you use a 1" cutting board. 1.5" screws are perfect.
Awesome, thanks for sharing!!!!!
And yes, that X3 system is HUUUUUUUUUGHly OVERPRICED!!!
Amazing video man, exactly what I needed with all these stupid gym closures.
Glad to help. Stay strong bro.
I Saved $$$ this information.😎
bro u r a genius
Thank you but all credit to the X3 resistance band system.
It doesn't make any sense that you could do a bicep curl without the bar hooks. Any exercise in which the band is not doubled over, won't work, or am I wrong?
As long as there’s resistance your muscles are activating
Gamerbody has a good setup that I bought, he recommends a step platform made in the US, it’s about 40-50 dollars. It has groves on the side that perfectly accommodate flat bands. Plus the platform is a few inches off the ground which helps provide more tension at the beginning of the movement. Anyway, I’m extremely impressed with the idea of flat bands plus bar and platform. It’s not exactly like a barbell but there’s many pros compared to real weights, included less risk of injury, way more portability, ease of use and setup… i had the whole power rack and I sold it a couple weeks ago, got this as a replacement, and don’t see myself going back.
I made a secondary platform since the making of this video made from some scrap wood laying around the house that goes on top of the high density cutting board which gives me an extra 2 inches of height when I need it. Basically only when deadlifting, otherwise, for movements that start above the waist such as the shoulder press, having too much tension at the bottom can be a hindrance. So I rather like having this variability.
Which step platform?
Holy cow - 'industrial cutting board'. That's the key.
The hardest part of imitating a baseboard-and-band system is the board.
Compete kit - mail-order only, comically overpriced
Metal/wood planks - shred the bands, used X3 kits posted online can confirm
Aerobic stepper - nothing is hollow or arched on the sides, sharp edges without some skill with melting everything into the right contour, can't take both your weight and the force involved
This is necessary info and genius.
I would advise getting the 15x20x1 cutting board, the price jumps around a lot so keep an eye on it. I paid $11 (Winco brand, on Amazon). I wanted the 18x24, but it only went to 1/2 inch thick. I see the link he posted in the description does have 18x24 in the 1 inch thickness, but I'm not paying that much. I do not recommend the spacers he used here, they are not tall enough at .59in. I used hockey pucks, they're an inch thick. Just some advice from someone who's done this. Good luck.
@@TheDarkSkorpion how did you fasten the hockey pucks, with adhesive? Or screws?
@@froger3582 I used screws. Get ones just a little shorter than the board and pucks combined, and tighten them until they recess into the pucks a little (so they don't scratch your floor). Use 2 screws per puck, so they can't spin and loosen with use.
I did eventually find a good price on a 18x24x1 3/8 board, and cut slots in it, like the clench fitness board. I think I paid $30 for that one. If you are unwilling or unable to cut slots in it, just go with the smaller size board. Just check the prices occasionally so you get a good deal. If you're in a hurry, it's still hard to go wrong price-wise, I'm sure you've seen the prices of some of those ready-made boards.
With a thick wooden board and a steel pipe you can also exercise. I will release a video about this.
can you demonstrate how to use a luggage scale to measure the weight resistance?
Great vid. Deff gana gana get that platform I recently purchased the band hooks from Amazon. Does well. Do you think I should get the bar too?
I dabbled with homemade bars but ultimately landed on a premade bar because it's certified to handle weight up to 800 lbs and was only $35 at time of purchase, I only use 500-ish pounds of tension but other homemade bar ideas did not hold up well.
Also, a sold bar, I've discovered transfers torque more evenly resulting in a better pump. That's just been my experience though. If you've got a couple bucks, I'd say get one. If you're not going to use a lot of tension there are other cheaper brands you could try like Bionic or GoFit. But they don't specify break strength, so it's tricky to know what amount of weight is safe.
how can i find board like half more wider close to 1 times wider? size? foot placement a bit too close.
Excelent video thanks!!...do you know of a website where you can get high density bands (heavier than the green ones)?
www.amazon.com/dp/B00C35A9NI/?coliid=I3PHMDROMIQJDH&colid=8NQYXPVPDJ78&psc=1&ref_=lv_ov_lig_dp_it
My feet can't hold down the increasing resistance of a box squat without getting pulled up at the outside edges. I need a footplate. I was looking at the clench fitness footplate this morning but I just couldn't bring myself to pay $275 for it. I have the money, but could not press the buy button. I'll give this a shot. It appears to have most of the utility of the clench footplate for a fraction of the price.
I'm ~6'2", and 24 inches easily surpasses my knee by about a couple inches, so just a little bewildered about the actual size you'd suggested (AND, I might have ordered the wrong size). I feel like anything that I would've ordered last night (anything
24" x 18" x 1" is the size I ordered and also linked in the description. It's not carved in stone that you absolutely _need_ that size (though it should be at least 1" thickness for strength and stability reasons), I'm 5'10" but you're 6'2" and someone else will be taller or shorter. I say find a size that works for your build. Originally I used a 30" x 12" steel grate but it damaged my bands. I don't travel with my set-up so It doesn't matter to me, but if travel is an issue, then yeah I suppose you'll have to make concessions/figure stuff out.
Good luck, this is the best answer I can give, I hope any part of this reply is able to help in some way, if not I apologize.
Just epoxy 4 hockey pucks to the bottom. :)
I dont wanna stand on screws while lifting so glue is best for me.
I use a bathroom scale for the calf exercise. Use my feet for the rest on a foam mat, which protects the bands. Never use the bands on concrete as it will wear down the band and may snap.
What size screws did you use to secure the feet to the platform?
Just some 1-1/4" coarse thread drywall screws I had l laying around.
Sweet. I looked at an X3 and others a while back and was disgusted on the price. I need something that's portable because I'm a truck driver. For the price they wanted for the x3, I just went ahead and got a Handy Gym, which is excellent and actually worth it. But I've been taking a second look at bands just because I want to do squats and deadlifts. The handy gym does have a squat plate but it doesn't offer enough resistance for me. It's great for isolation exercises though, especially chest flyes, my god
Buy an ankle strap or a heavy duty strap, a 4 inch heavy duty carabiner and use that as anchoring for other workouts.
Some trucks even have those giant hooks in the front bumper area. You can really push yourself using heavier bands there. Good for bicep exercises.
😁
Thanks. I went the diy bar from home depot. Never bothered with the floor as so far under my foot is fine. How have you added resistance to "bench press"? I knotted the band in the back, looped the edges on the bar sides. But I can't get "full range" because resistance is like nothing towards the bottom. Just curious!
Can't you just go up in band? Or loop the band around the bar 2-3-4x to cut down on the length?
@@TC-yx1qt I ended up cutting different sized pvc pipes. Push thru ring, around pvc, that seems to do it
How did you fasten the feet to the cutting board? What size screws?
I used 8 coarse thread 1-1/4 inch drywall screws I had laying around. Whatever you use, I would recommend something with a hearty grip because once you start penetrating the cutting board it's semi-soft inside and the feet may not be fully secured. There's also the option to use zinc screw anchors for added grip. I haven't had any issues so far.
@@ThePromisedWLAN I am the impatient sort, so after I asked I went to Home Depot and bought a dozen #12 by 3/4 panhead screws.
The look good, and I don't think the feet will move much. They shouldn't be under much stress.
@@ThePromisedWLAN since there is no tension on the pads, you could probably get away with using a strong glue?
@@treasurethetime2463 Theoretically a gorilla glue should be okay, but the bands have a tendency to slide somewhat, placing some degree of pressure against the rubber feet. My personal recommendation is to fix the feet as securely as possible having gone through the gambit with differing band platforms and having a few dangerous incidents.
Hi, Dumb question: what advantage does standing on a plate offer, over simply standing on the band (assume using a protective sleeve to reduce abrasion)?
Not a dumb question at all. At lower loads it's not strictly necessary, but once you start moving into larger loads it helps to accommodate hundreds of pounds of tension by avoiding stress on the ankles and more evenly distributing the 'weight' directly from the bands to the bar without the limiting factor of human flesh. Thereby allowing you to perform an exercise like the deadlift for as many reps as it takes to get to total fatigue with as much torque is necessary. Hope that answers the question.
@@ThePromisedWLAN Thank you!
It also provides a consistent width of how far the bands are spread. You aren't always going have the exact spread if you are simply standing on the bands
What size cutting board is that?
24"x18"x1"
The link to the exact board I used is in the description.
Does your bar separate into two pieces? How strong would you say the bar is?
My bar is one solid piece, it's marketed as having a safe working load of 800lbs. That's why I bought this one in particular, although I only use a max of 500ish equivalent pounds of tension. The link to the product I use personally is in the description.
I've used the serious steel #7 on my instarr bar , that band is stronger than X3 elite
How much resistance would this plastic board actually be able to handle ?! Would it actually be able to handle all 800 pounds like the bar can ?! Or from your experience what resistance starts to get scary . Thanks
I've used three heavy bands together and it doesn't warp at all. Standing on my scale it hits 500lbs then maxes out so there's at least 500lbs tension there with no warpage. I'd need a scale that goes well over 500lbs to see just how many pounds of tension is pressing downwards. Best answer I can give.
Sorry I should've watched full video .
Hi, the current version of these cutting boards on Amazon is “cross hatch textured to bead liquids”, which was not in the description you showed in the video. Basically, it has kind of a rough surface, from what I can tell, which I’m afraid may be hard on the bands.
Does the board you got have this kind of textured surface, or is it smooth?
The board I have here does have some light cross hatch texturing on it but it isn't anything that could snap bands (at least it doesn't seem like it could) certainly not heavier bands. Seeing as it's not being used to cut with, it still has a kind of waxy smoothness to it as well.
@@ThePromisedWLAN Great, thanks for responding.
Maybe u could use a fine grit sandpaper to smooth the edges
Hey again. Sorry about that other TL;DR monstrosity as a post. Is that really 18X24" size, because if it was, I think, you'd be a little smaller, right?? Maybe it's the lens? Not getting at that you're a giant or anything, lol. That's obviously two feet long, by one and a half feet wide, which is pretty much dwarfed next to you. Seems like it's more the 12"
X18" variant, unless I got my measurements mixed up.
Hey man those 4 buttons under the platform, are they even needed?
You don't need those exact rubber feet. I've seen guys use hockey pucks. Get creative. But you absolutely will need _something_ to create a buffer zone of space so your bands don't rub against the ground and shred to pieces.
@@ThePromisedWLAN actually I would disagree about the buffer zone. Think about if you just used ur feet. The bands are touching the ground directly and they are still fine. The buffer zones Iactually isn’t needed. The only thing you need to worry about is the bands in contact with the actual plate , and naturally buffer zone or not, would have the same impact
What size board did you purchase?
24" x 18" x 1" - although I posted the _exact_ Amazon link to the board I bought, they don't seem to have that size available atm. I suggest shopping around for another one if you can find one that's reasonably priced.
@@ThePromisedWLAN Perfect was hoping you said the larger one.
@@dannschlueter4405 Glad I could help.👍
Unless you're a giant with feet size 17, the board in the video is 18x12x1. Thanks for your video, I'm shopping for my setup right now and it's going to be very affordable. Still looking for a better price on a 24x18. I'm 6"1 and definitely feel that I need a bigger board. 🙏🙏🙏
Thank you for this. That X3 bar nonsense is way over priced. Honestly, I've just been using an old 1 inch weight lifting bar. I just put a loop band on it, and I stand on the bar. It helps elevate my heal the same way people elevate their heal when squatting.
For dead lifts, I just stand on the ban and lift the standard weight bar.
So the thing that people don’t understand is that the bar and the baseplate are made here in the U.S.A. Being manufactured in Nebraska, it’s created a lot of jobs for folks.
The bar is very well made and so is the baseplate.
People want jobs in America but don’t wanna pay the price for American manufacturing ($550)
As a serious fitness enthusiast, I think the X3 bar is worth the money.... but it's still $550 for something you can get for way cheaper with a little creativity.
Again, I think it's worth the money, but it's still extremely overpriced.
@brandon r. Let's go Brandon!!
Someone told me the X3 systems takes your money away 3x faster....
I mean, it seems very well built. But that price point is absurd. And I doubt that it's 100% American Union Labor made to justify it.
Hey man the platform is out of stock right now. Know anything else I could get?
Yeah man any 12 x 18 x 1 inch industrial plastic cutting board will work. Just search Amazon: www.amazon.com/s?k=1+inch+thick+cutting+board+plastic&crid=3SBXELXN95RJF&sprefix=1+inch+thick+cutting+board+plastic%2Caps%2C87&ref=nb_sb_noss_1
日本の学生です。👨🎓
このチャンネルで英語を勉強させていただきます。🙇
(I am a Japanese student. I will study English on this channel.)
Me too
あのー、オッケーやん。（笑）
You can't really squat with this, though....?
You can front squat with it fairly easily, but back squatting is tricky and kind of dangerous. So much so that I don't bother attempting it as a regular exercise. In my experience, it's more suited to barbell hack squats or a narrow stance Jefferson squat. Even more so than front squatting.
You can use a piece of driftwood or a fallen branch from a tree. You don't need a metal pipe.
I used an oak dowel for a year before it cracked in two, sending a spear of wood into the drywall. Imagine explaining that to your landlord.
If you're not going to use heavy bands, and you want to use wood? Go for it. Use at your own risk. I cannot recommend wood personally.
@@ThePromisedWLAN Good points. I almost mentioned using strong wood (from ironwood trees where I am (AZ), or manzanita, etc.) and larger diameters (2" or 2.5" for example), but thought it was something people could figure out for themselves On second thought, it's probably worth mentioning - for emphasis if nothing else.
Also worth mentioning is attaching the bands near the hands. The wood will break much more easily if the bands are out wide and the grip is narrow....
I've just been using a folded towel as a "platform" and it has been working fine. I don't know how heavy you could go this way. With shoes on, probably pretty heavy.
@@ThePromisedWLAN LOL
If bare wood damages the bands you could simply use some duct tape or other similar plastic label material to cover it where the band will be in contact, or there might be some plastic object that could be cut to size and glued or screwed to the wood so again the bands never contact the wood.
Use wood if you want. With the amount of tension I use it's not ideal. The high density plastic is smooth, nearly indestructible, and cheaper.
@@ThePromisedWLAN thanks for the quick reply! Yeah, I am just giving a solution to the wood wear issue, which may suit some people, I saw it mentioned in other videos. In my country I cannot easily source a board like that. Many people may already have wood laying about.
I have a platform I made from really thick solid wood which I got free, it was an old counter top being thrown out. I do not currently have bands going underneath it. I have a smooth metal pipe about 32mm diameter, it has 2 sets of 2 holes. I have counterbored the wood and have M12 bolts passing up from the bottom, so the bolt heads go into the counterbore, pass through the wood, leave a gap (for the band) and go through the metal pipe. So the bands are never subjected to a tight radius. The metal pipe is about 200mm long, which allows me attach several bands at once, I was first using bicycle inner tubes but since got proper bands.
Cheap/weak wood is a no-no, I read of someone using a wooden pole and it broke and splinters flew.
I am going to modify this board. I think it would be better to have rollers on the sides, so the bands are not only subjected to a larger radius but can freely move on it. I heard of complaints that the bands can suddenly slip on some platforms. i.e. when pulled tight the band eventually does stretch at the bottom and suddenly rises up at the sides. If it is on rollers it can stretch right from the start.