I found another use for the shirley machine

[SmashiusClay]

So we all know that the smith machine has two good uses; firstly it makes a great pullup bar, secondly it keeps people who don't know what they're doing from taking up the squat rack.

I've found a third use for the one at my gym, my epiphany came when I realised that it had free rotating collars. Suddenly it occurred to me that what we had was a free-spinning 2" thick bar that could be set up to shoulder height. All you need is a length of rope and a knowledge of knots and you've got a perfectly good wrist roller.

Built one earlier today, I haven't used a wrist roller heavily since my surgery so I only went up to 20kgs (44lbs), but the thing was smooth as a motherfucker and I ended up having to take a 5 minute break before I took it apart because my hands had completly seized up.

Go forth fellow S'n'Pers, repurpose the shirley machines, develop forearms that make you look like a blood relation of popeye, today we take back the shirley machines, tomorrow the world!

 

[Chaseg1520]

lol... awesomeness

 

[dexbot]

So what knot do you use on round ****l?
Also, the machine makes a good towel dryer.

 

[Gavin LeFever]

free weight wrist roller > shirley wrist roller!!!!




it had to be said!

 

[SmashiusClay]

So what knot do you use on round ****l?
Also, the machine makes a good towel dryer.

I leave 1-2' of slack then tie a constrictor (clove hitch with an extra turn in there so the rope can't slip) tie it tight then use the slack to go round the bar a bunch of times while under tension, the friction between the extra turns and the bar means it won't slip.

How to tie a constrictor - Constrictor knot - Wikipedia, the free encyclopedia

The other end can be done how you like, but i use a figure 8.

 

[SmashiusClay]

free weight wrist roller > shirley wrist roller!!!!




it had to be said!

You can hold 60kgs out at arms length for a couple of minutes at a time? I'm impressed.

 

[Gavin LeFever]

it is a two for one bonus. a little shoulder work and some forearm work.

actually, i used to put my forearms on the railing of a balcony and use the extra height, but im sure some people would not be comfortable doing it the same way.

 

[SmashiusClay]

it is a two for one bonus. a little shoulder work and some forearm work.

actually, i used to put my forearms on the railing of a balcony and use the extra height, but im sure some people would not be comfortable doing it the same way.

THe point I'm making is that at a proper working weight you're not going to be able to use a wrist roller that has no support, you'll also end up cheating by rocking the damn thing back and forwards. This way you take the shoulders out of the equation and focuse on severly beating your forearms and grip.

 

[dexbot]

I leave 1-2' of slack then tie a constrictor (clove hitch with an extra turn in there so the rope can't slip) tie it tight then use the slack to go round the bar a bunch of times while under tension, the friction between the extra turns and the bar means it won't slip.

How to tie a constrictor - Constrictor knot - Wikipedia, the free encyclopedia

The other end can be done how you like, but i use a figure 8.

Thanks. I only had to read it once to understand that knot! True story.
:redface:

 

[Saith]

THe point I'm making is that at a proper working weight you're not going to be able to use a wrist roller that has no support, you'll also end up cheating by rocking the damn thing back and forwards. This way you take the shoulders out of the equation and focuse on severly beating your forearms and grip.

Are you suggesting isolation > compound movement?

BAN!

 

[Mumrik]

Haha I noticed that too

 

[RedNeckJiuJitsu]

Shirley machine in my gym doesn't have rotatin' collars.

 

[chia]

A barbell on the rack will work just as well.

 

[big_john127]

A barbell on the rack will work just as well.

I strenuously object to taking up a rack for use as a wrist roller.
I could care less what people do with the shirly machine but keep the power racks clear for their proper use.

 

[DEVILsSON]

I have used it for bw horizontal rows before....with legs on a bench and plates stacked on stomach....very cool as well...needless to say I also used it for pull ups/chin ups....

great discovery smash...

 

[JinKazama]

cool beans

 

[BlondeWarrior]

I usually just use it to get into my squat suit.

 

[krellik]

yes as devilsson said they are good for horisontal rows.... also good for building up to one armed pushups since you easily can manipulate the height...

 

[HONOS]

Shirley machine in my gym doesn't have rotatin' collars.

Same in my gym. At least that's what i think since they're made out of some kind of rubber or something.

 

[ghostwipe]

Creative.