right out of Tim Ferris's book, THE FOUR HOUR BODY, he has a website named after his book. Go to Lowe's Home improvement, and get the following 3/4" pipe fittings, (threaded, of course) (1 ) "t", (1) 12"long pipe nipple, (2) 4" long pipe nipples. Assemble those parts into a "t". Get a 3/4" floor flange, to hold on the 1" ID hole wt plates. A buddy has some, or you can take your "t-handle" to the gym. You probably will have to use a handhjeld grinder or drill with grinding stone, to increase the ID hole of the clamp, so that it will slip over the 12" long, 3/4" pipe nipple.
Go to Sports Academy and get a spring clamp(for holding the plates tight against the flang), for the "2-handed kettle ball swing". To do this,, you sort of squat, with 30-50 lbs on the handle, with both hands (gloves on ) holdiing the 4" nipples. use a ****ing motion with hips and both arms in a sort of "fluff out the sheet' motion, lifting the wts no higher than the bottom of your sternum. Do this 75 times, using sets of 25 until you can do all 75 in one set, then up the wt by 10 lbs and start over again.
In order to do 'turkish get ups' and similar exercises like you would with one hand inside the carrying handle of a real kettle ball, get the biggest U bolt that Lowe's stocks, at least 3" wide. Drill 2 holes down thru the "t handles' pair of 4" long pipe nipples, so that you can use the 2 nuts furnished with the U bolt to thread the U bolt onto the pipe handle. Now the u bolt is extending from the top end of your T handle and you can use it for 1 handed exercises. THAT part is my idea.
Works pretty well, altho you can't hold your hand with palm up, the u bolt aint quite wide enough. So I turn the wrist a bit more and use a sort of "karate chop" edge of my hand inside of the U bolt, to lift the weight. Watch out that you don't bang your forearm with the 10 lb wt plates, and do NOT try to use the 25 lbers, they are too wide. They will make you use your wrist at a bad angle and hurt you. don't say that I didn't warn you1
Go to Sports Academy and get a spring clamp(for holding the plates tight against the flang), for the "2-handed kettle ball swing". To do this,, you sort of squat, with 30-50 lbs on the handle, with both hands (gloves on ) holdiing the 4" nipples. use a ****ing motion with hips and both arms in a sort of "fluff out the sheet' motion, lifting the wts no higher than the bottom of your sternum. Do this 75 times, using sets of 25 until you can do all 75 in one set, then up the wt by 10 lbs and start over again.
In order to do 'turkish get ups' and similar exercises like you would with one hand inside the carrying handle of a real kettle ball, get the biggest U bolt that Lowe's stocks, at least 3" wide. Drill 2 holes down thru the "t handles' pair of 4" long pipe nipples, so that you can use the 2 nuts furnished with the U bolt to thread the U bolt onto the pipe handle. Now the u bolt is extending from the top end of your T handle and you can use it for 1 handed exercises. THAT part is my idea.
Works pretty well, altho you can't hold your hand with palm up, the u bolt aint quite wide enough. So I turn the wrist a bit more and use a sort of "karate chop" edge of my hand inside of the U bolt, to lift the weight. Watch out that you don't bang your forearm with the 10 lb wt plates, and do NOT try to use the 25 lbers, they are too wide. They will make you use your wrist at a bad angle and hurt you. don't say that I didn't warn you1