Here are the steps we used to build our 9 Olympic weightlifting platforms in Athletic Lab:
  1. Step 1: Lay two of the 4’x’8 sheets of plywood butted up next to each other in a vertical fashion.
  2. Step 2: Lay the remaining two 4’x8′ sheets of plywood on top of the first layer in a horizontal fashion.

Then, How do you make a homemade squat rack?

Build Instructions
  1. Collect the necessary materials. Any big home store will have all that you need.
  2. Project total should come out to around $200.
  3. Mark Boards 4.5″ center to center.
  4. Drill the holes for spotter arms and j-cups.
  5. Sand and clean up holes.
  6. Cut cross pieces.
  7. Assemble the rack!
  8. Admire your work!

Considering this, How do you build a weightlifting program?

Here is an example of a great, effective simple gym workout:
  1. Barbell squats: 5 sets of 5 reps.
  2. Barbell Deadlifts: 3 sets of 3 reps.
  3. Push-ups (or dips): 3 sets of 15 reps.
  4. Pull-ups (or Inverted Rows): 3 sets of 8 reps.
  5. Planks: 3 sets, 1 minute hold each.

28 Related Questions and Answers Found ?


What is the purpose of a lifting platform?

What’s the purpose of a weightlifting platform? A lifting platform is meant to give you stability when lifting, as opposed to lifting on a rubber covered floor. A true platform is several inches thick and is actually easier on your joints than performing the ballistic lifts on a concrete surface.

How do you make a homemade gym?

10+ Homemade Gym Equipment Ideas to Build Your Own Gym
  1. Homemade Dip Station. This DIY dip station was built by Erik in New York, New York.
  2. Pipe Pull-Up Bar.
  3. DIY Pipe Squat Rack.
  4. DIY Pipe Gymnastics Bar.
  5. DIY Indoor Monkey Bars.
  6. DIY Pipe Weight Rack.
  7. Volleyball/Punching Bag Station.
  8. DIY Leg Raise.

How do you build a weightlifting program?

How to Build Your Own Training Program
  1. Pick the right goal. Don’t state a desire.
  2. Manipulate frequency, volume, and intensity. Choose two of these to push and one to down-regulate in order to recover.
  3. Choose mass or strength. Prioritize one or the other in order to maximize progress.
  4. Plan for conditioning.
  5. Make your exercise choices match your goals.

How do you make a homemade gym?

The DIY Gym: 8 Pieces of Equipment That Will Get You Strong & Save You Money
  1. Plyometric boxes. Nothing builds explosive strength like jumping on a plyo box.
  2. Sandbags.
  3. Lifting Platform.
  4. Pulling sled/tires.
  5. Kegs.
  6. Giant Tractor Tires.
  7. Slosh Pipe.
  8. You can’t lift what you can’t grip.

How big is an Olympic lifting platform?

8×8 feet

How do I build a squat rack?

Materials Needed for Squat Rack
  1. 8 – 8 Foot 4×4 Douglas Fir or Equivalent Wood.
  2. 8 – 3×5 Flat Steel Ties (Simpson’s Strong-Tie TP 5)
  3. 14 – 1/2x2x2 3/4 90 Degree Steel Ties (Simpson’s Strong-Tie A23)
  4. 1 Pound of 2 inch Star Bit Wood Screws.
  5. 1/2 Pound of 3 inch Star Bit Wood Screws.
  6. 1 – 1/8 inch Drill Bit For Pilot Holes.

Can you drop bumper plates on concrete?

yes you would crack the concrete. Best to make a platform: 2 layers plywood, one layer rubber. Do search for specifics. And make the center wood area less than 4′ btw.

Can you drop bumper plates on concrete?

Re: Dropping Bumper plates

yes you would crack the concrete. Best to make a platform: 2 layers plywood, one layer rubber.

How do you make cement weights?

How big is an Olympic lifting platform?

8×8 feet

Why does trap bar deadlift?

Trap bar deadlifts develop the glutes, hamstrings and back. The main benefit is that they put less stress on the lumbar spine than barbell deadlifts which is important for people with back issues. They require less technical proficiency than barbell deadlifts and are easier to learn.

What are the benefits of deficit deadlifts?

Below are five benefits one can expect from performing deficit deadlifts, which can be done using a variety of block heights, rep schemes, and loading.
  • Increased Leg Strength and Drive.
  • Lower Back and Posterior Chain Strength.
  • Greater Force Production.
  • Better Set Up.
  • Greater Time Under Tension (TUT)

How long is a barbell?

Specifications. A standard Olympic barbell is 7 feet long and weighs 45 lbs. Manufacturers make smaller versions of the Olympic barbell that are 5 or 6 feet long and weigh 25 to 35 lbs. The amount of weight an Olympic barbell can hold varies, but most have a load capacity between 600 and 1,500 lbs.

How long is a barbell?

6 feet