DIY - Spartan Slosh Pipe and lifting technique

We first came across the slosh pipe at this year's Spartan Race in CO Springs. After struggling with it post race, I decided I needed to build my own and get a feel for this crazy device.

Putting one together is pretty easy and will run you about $30-40, with the PVC glue. The biggest problem is storing it. I stash mine under the deck in the backyard.

To build one, all you need is:

1 - 10 foot section of 4 inch PVC pipe.
2 - 4 inch PVC pipe caps.
Hot Blue PVC glue, or the like.
Water.

First, clean off the pipe ends and inside the caps for a good glueing surface.
Glue one pipe cap on the pipe.
Allow 15 minutes or so for it to dry.
Fill the pipe about half full with water.
Glue on the other cap.
Wait another 10-15 minutes.

Pro tip: Mark a centerline and/or a preferred grip position, on the completed slosh pipe.

10' of sheer awkwardness

Ours weighs just over 45 pounds, and feels about the same as the one at Spartan. At Spartan, being the best at the pipe can earn you a free race entry, so here's some tips on beating the competition:


1. Get a good base, feet slightly wider than shoulder width apart.

2. With the pipe in a mostly vertical position, establish your grip.

My grip postion is 3 feet wide, 18" each side from center.

3. Squat down slightly, and lift the pipe straight overhead as you stand up.

Dip down into it a bit.

Drive it overhead as you stand up.

4. Once overhead, hold it steady as the water equalizes. Don't fight it by trying to drop your arms one way or the other! Try and hold it steady.

Lock your arms and use your core to hold it steady.

5. Once it's steadied a bit you can begin your presses.

Try to keep the pipe parallel with the ground.

Timing is important, find your rhythm.

6. If it gets off balance, hold it overhead and let it equalize again.

It's easier to steady in the up position. "X" it out.

7. Now invite your friends over and laugh as they struggle to figure out the Slosh Pipe.

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