loading
 Are you one of the millions of people who want to gain muscle and loose fat? Well now you can start with this simple and effective apparatus.

This apparatus came from my Dad who wrestled in high school, wanted to gain more muscle. His coach gave him this idea, and then he passed it to me.

Step 1: Materials.

 You will need a stick of any kind as long as it is 1ft. long, and over 1/2 in. in diameter. Rope or anything that can hold a weight., and the weight.

Narrowing it down:
1. Stick/ Dowel Rod.
2. Rope. (should be from fingertips to opposing shoulder.)
3.Weight (I just so happen to choose a Combination lock.)

Step 2: Tying the Rope.

 What I have done here is made a groove in the Dowel Rod, tied a square knot in the groove.*


*NOTE: The groove has to be somewhere in the middle.

Step 3: The Weight.

 Tie a square knot on to your weight.

Step 4: IMPORTANT!!!

 The weight should NEVER touch the ground...EVER!!! Otherwise you loose the technique.

Step 5: How It Works.

 When you are done you can start immediately. But you should learn the right way to do this exercise.

When you are twisting it like in the picture you should FLEX THE ENTIRE TIME!!!!!! This isn't about speed it is about technique. GO SLOW! it works way better at a slow speed. 

TECHNIQUE
1. Start with the weight twisted to the Stick.
2. UN-twist it so that it is "taught"
3. Keep twisting it so that it is twisted the other way to the Stick, and back down.
4.Repeat.

You Should do the exercise for 15 minutes every day.
actually in my weight room at school we have something like this except it holds weights. your actually supposed to hold it out strait with both arms, and just use your wrists to twist it. i'm tellin you its one hell of a work out. 25 Lbs and 2 sets you don't want to do anything for the rest of the day<br />
although it would be easy enough to just&nbsp; take the lock off and tie and weights directly onto it, you could also try to make the lock useful.<br /> if you remembered your combo for the lock you put on, simply unlock it, slide the rope off the shaft, through a weight of your choosing, back onto the lock shaft and relock it.&nbsp;<br /> tada. <br /> a keyed lock would be quicker. i know i have tons of locks laying around... might do this. <br /> <br /> but about the arm configuration while doing the work out; i have seen the arms straight out, arms lowered, behind the head, and just once&nbsp; there was a guy doing the way you have shown... maybe it was you!<br />
&nbsp;i was only in this position for the picture my cell phone isn't the best.&nbsp;
&nbsp;EXACTLY lol
Isn't it <em>fore</em>arm not four arm<br />
&nbsp;yeah my bad im sick right now and cant spell i will fix it soon.
I think you meant coach, not couch.<br />
hahaa, looney tunes poster in the background

About This Instructable

2,070views

24favorites

License:

Bio: I am a young enthusiast for many different things. Along with being a young father, I am now looking at more ways to make things ... More »
More by Ekzile:Pocket-Sized Altoids Tin First-Aid Kit How to Make and Use a Fore Arm Apparatus for FREE! Cardboard Cell Phone Case. 
Add instructable to: