I found another use for the shirley machine

Discussion in 'Strength & Conditioning Discussion' started by SmashiusClay, Apr 27, 2008.

  1. SmashiusClay

    SmashiusClay Avatar of Cyttorak

    Joined:
    May 27, 2005
    Messages:
    6,442
    Likes Received:
    10
    Location:
    England
    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!
     
  2. Chaseg1520

    Chaseg1520 Green Belt

    Joined:
    Feb 17, 2008
    Messages:
    1,187
    Likes Received:
    1
    Location:
    Marion, OH
    lol... awesomeness
     
  3. dexbot

    dexbot chest press = sexiness

    Joined:
    Sep 27, 2005
    Messages:
    827
    Likes Received:
    1
    So what knot do you use on round ****l?
    Also, the machine makes a good towel dryer.
     
  4. free weight wrist roller > shirley wrist roller!!!!




    it had to be said!
     
  5. SmashiusClay

    SmashiusClay Avatar of Cyttorak

    Joined:
    May 27, 2005
    Messages:
    6,442
    Likes Received:
    10
    Location:
    England
    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.
     
  6. SmashiusClay

    SmashiusClay Avatar of Cyttorak

    Joined:
    May 27, 2005
    Messages:
    6,442
    Likes Received:
    10
    Location:
    England
    You can hold 60kgs out at arms length for a couple of minutes at a time? I'm impressed.
     
  7. 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.
     
  8. SmashiusClay

    SmashiusClay Avatar of Cyttorak

    Joined:
    May 27, 2005
    Messages:
    6,442
    Likes Received:
    10
    Location:
    England
    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.
     
  9. dexbot

    dexbot chest press = sexiness

    Joined:
    Sep 27, 2005
    Messages:
    827
    Likes Received:
    1
    Thanks. I only had to read it once to understand that knot! True story.
    :redface:
     
  10. Saith

    Saith UFC poster boy

    Joined:
    Oct 4, 2007
    Messages:
    5,345
    Likes Received:
    0
    Location:
    Sparkling Vampires
    Are you suggesting isolation > compound movement?

    BAN!
     
  11. Mumrik

    Mumrik Silver Belt

    Joined:
    Oct 15, 2006
    Messages:
    10,767
    Likes Received:
    17
    Location:
    Denmark
    Haha I noticed that too :D
     
  12. RedNeckJiuJitsu

    RedNeckJiuJitsu Black Belt

    Joined:
    Oct 30, 2006
    Messages:
    5,389
    Likes Received:
    7
    Location:
    Engaged in Spiritual Warfare
    Shirley machine in my gym doesn't have rotatin' collars.
     
  13. chia

    chia POWER OF THE GLOW

    Joined:
    May 13, 2005
    Messages:
    2,289
    Likes Received:
    0
    A barbell on the rack will work just as well.
     
  14. big_john127

    big_john127 Profess¬°onal Lurker

    Joined:
    Oct 17, 2006
    Messages:
    375
    Likes Received:
    0
    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.
     
  15. DEVILsSON

    DEVILsSON Black Belt

    Joined:
    Feb 13, 2006
    Messages:
    5,830
    Likes Received:
    10
    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...
     
  16. JinKazama

    JinKazama Red Belt

    Joined:
    Jan 4, 2008
    Messages:
    9,402
    Likes Received:
    1,281
    Location:
    NY
    cool beans
     
  17. BlondeWarrior

    BlondeWarrior Green Belt

    Joined:
    Nov 8, 2007
    Messages:
    1,058
    Likes Received:
    0
    Location:
    Naperville, IL
    I usually just use it to get into my squat suit.
     
  18. krellik

    krellik Gimli son of Cisco

    Joined:
    Nov 11, 2003
    Messages:
    4,596
    Likes Received:
    4
    Location:
    Sweden (Kalmar)
    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...
     
  19. HONOS

    HONOS Yellow Belt

    Joined:
    Jul 30, 2007
    Messages:
    207
    Likes Received:
    0
    Location:
    The Netherlands
    Same in my gym. At least that's what i think since they're made out of some kind of rubber or something.
     
  20. ghostwipe

    ghostwipe Black Belt

    Joined:
    Oct 1, 2003
    Messages:
    6,805
    Likes Received:
    61
    Location:
    bizarro
    Creative.
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.