DIY Nordic Bench V2.0

[@timoshi2k]

Having just discovered nordic's and pricing out machines.. this video is so incredibly valuable. Building mine this weekend, thank you!

[@BodyweightWarrior]

Love this set up 💪

[@John.McIntyre]

Much appreciated! Congrats on your nordic curl progress, looking better everytime I see it 👍

[@leticiamesquita2576]

Friggin' awesome, dude 🤘 can't believe I just discovered your channel. Hope to see more of your content in the future. Peace 💪

[@jondoe170]

This Nordic exercise after two days makes me feel young again. Pretty cool design thanks again

[@carbullzone953]

Ha! My wife is so tired of me talking about this exercise. Great work. Thanks for posting.

[@allwillberevealed777]

Have you looked in the kitchen counter for the divorce papers? 😂

[@hlrapoza]

Falling down the knees over feet rabbit-hole ATM and stumbled on your channel. Not only is this a cool DIY project, but you have plants! and cats! You literally had a squirrel moment when you saw the plants at Lowe's. I may not be your typical subscriber but as a newbie to the training method and appreciative of plants and cats I have to say thank you for the content! One day I, too, will do pistol squats on a handstand stand :)

[@John.McIntyre]

Haha thank you so much for the kind words! Glad you enjoy a lot of the same things I do, happy to have you around the channel! 😁 I believe in you!

[@RS-hz1yi]

@@John.McIntyre whats the measurement height for the pipes that attach to your ankles? i have a size 9.5 shoe

[@ian_buck]

That's a mean nordic hammie curl. Nice progress!

[@michaelcharach7447]

Incredible! Great Nordic piece, and I love the way u set up to do all the other workouts with it as well, and able to detach and attach everything easily

[@soccerbball1927]

After I watched the first video I was thinking about running 2 2x4s down the length of the board to keep it from flexing. Buying a harder wood seems like a great option too!

[@jungshin87]

IF you have time and resources I highly recommend going for this wider base. The original set up does feel a bit cramped ( although definitely sufficient to get the job done). But for wider base, yes it basically means you will have to attach two boards together which can be a pain.

[@jayn8392]

Wider base for sure. Also you could use a few 3/4" sheets of osb which is fairly cheap, glue them together and then put a thinner plywood sheet on top. It would be heavy but I doubt it would be flexing much if at all.

[@gabrieldawa6221]

You just earned yourself a loyal subscriber. I was good through alot of your content. I'll be here for a long time. Keep up the great work.

[@John.McIntyre]

I appreciate it! Thanks for the motivation 😁

[@Siberius-]

Awesome. I'm gonna try make one with just 1 vertical middle pipe, then a left and right connector piece with a pipe on each side (so the whole thing looks like a T). Then slip a pool noodle onto each side (or pipe insulation). Then the board will lay on top of something to make it higher, and then my feet can dangle off the edge of the board. So that means the height of the pipes would be lowered. Then my feet can be in a neutral position, and they can go into dorsiflexion or plantarflexion and nothing will obstruct them. Also my feet can get in and out from the sides easy, and my feet won't have to be so close together, since that is a weaker position, relative to having the knees and feet a bit more spaced apart. More comfy, too. Also easier to figure out what height the pipe should be, since foot size then doesn't matter. To strengthen the single vertical pipe with it's connection to the wood, I'm thinking of using bolts and then on the other side, some large washers and then some wing nuts. Will see how it works out. Edit: Seems just using screws for 1 vertical pipe is enough. Especially for thicker or harder wood.

[@John.McIntyre]

Very nice! I thought about doing the T design as well, but didn't for some reason. Glad to hear it worked out well.

[@Seby-biketrial]

Very good idea. Can do so many exercises on that board. Thanks for sharing!!!

[@joshuac1364]

Very nice. I might build one similar to this 🤙

[@luciejohn]

Heading to Lowe’s today! Thanks!

[@anthonybibbs2391]

I'm making one of these this weekend!!! Thanks for the upload

[@PrivChurch]

Nice! Definitely gonna be paying my local co-op a visit soon to build something like this. Already made a shin blaster with pipe and t connectors.

[@Langey_Fitness]

... Wow that is amazing! Thank you for being an absolute genuine genius

[@Exodus26.13Pi]

Shoulders poppin

[@timejumpertarot1114]

Congrats on the eccentric and concentric curl. Instant sub.

[@John.McIntyre]

Haha thanks, much appreciated!!

[@allanchristopher5228]

You sir just earned yourself a subscriber.

[@chrissica1503]

nice work dude!

[@John.McIntyre]

Thanks!

[@chilljlt]

Sweeet bench! Love it!

[@John.McIntyre]

Thanks! Me too 😁

[@totolaunione3939]

Man that pool noodle idea was brilliant af. I was struggling to find a good piece of cloath for my nordic bench but your idea was way better. Btw I love your channel vibe, you earned a sub

[@John.McIntyre]

Thanks so much! Glad I could help 😁

[@MaddenScience]

Any thoughts on doing a t-shaped foot holder with the pipes instead of your upside down U? *So with one pipe connected vertically to the middle of the wood, then branching into a T at the top?

[@John.McIntyre]

Think it's definitely worth trying, probably needs bolts and washers through the flange that connects it to the wood. There's no chance the pipes are going to break it's just a question of if you can keep it attached to the wood 😂

[@jungshin87]

I think T-shaped foot holder is definitely better option if you can find the right parts. With the O-ring, your feet can get awkwardly stuck/ its awkward coming out of the board.

[@scottplested6257]

Great video! Thankyou!

[@kgill2811]

You can even throw some diy removable parallattes! Great job, keep the videos coming! New sub here

[@John.McIntyre]

Haha thanks man! Glad to have you here 😁😁

[@chillier8363]

Nice imma do it

[@ronroyce6]

Hey would it have helped to double the pine board at the bottom like make it twice as thick? Also is it possible to make this thing foldable if all I want is the nordic part? Like say it's 4 ft long I cut it in half and attach a hinge such that when I'm not using it it doesn't come out as far?

[@tooxtalivai0690]

Weight belt wrapped around a board and towel and your sorted.

[@chrisbaker4886]

What is the wood dimensions did you use on the handstand part? What kind of wood is it? Also is all the parts you list on the canes and metal fittings is all I need for everything you done to your board? Lastly what kind of tape did you use?

[@dlm6685]

Nice vlog!

[@John.McIntyre]

Much appreciated! Glad you enjoyed

[@MrBee-cp9pt]

❤❤❤

[@intriguinglyenigmatic1743]

Not too shabby? Bro those nordics were like perfect haha. (Well the very first one) I'm definitely gonna build one. The ones you can buy ate like 300+ bucks

[@John.McIntyre]

Haha thanks, good luck with your build!

[@seabreezeof]

Appreciate your trial and tribulation to get you where you are now, so we dont make the same mistake, but what was the dimensions of the Oak wood that you really wanted ? Next up a DIY sled. :-)

[@JD-ee4df]

The one he ended up getting was 11.5 inches wide, but the one he wanted was 12 inches wide. I think that difference just about makes sure that the pipes can be screwed in properly. You could get it a bit wider just to be safe.

[@AJ-iu6nw]

Are you in La Jolla San Diego by any chance?

[@johnsmith-yv7rp]

Hi this is really helpful thanks man! Pls could I ask, what is the purple foam thing on the bar? I can’t find many cheap others for padding my ankles…

[@John.McIntyre]

Its just a pool noodle from the dollar tree 😂 works really well actually!

[@roundboxfitness3588]

Wow ! Love the design. What tape did you use on the foot / ankle pad ?

[@lakeway3477]

I would love for you to make a video on how to make a pull-up bar in the ground showing the process, all the videos I found were poor and didn't help me at all, and with that maybe you can try some of those cool skills only a bar like that can allow, also I trust your build process! Nice video!

[@John.McIntyre]

Thats definitely at the top of my DIY to do list! I currently don't have a yard or any place to put one in though haha, but hopefully one day! 😅 Maybe I can find a friend that needs one...

[@administradorad1688]

Good job and one question, what is the blue padding you used?

[@John.McIntyre]

Its a gardening knee pad, it's linked in the description n

[@administradorad1688]

Thanks for answering me, very good project.

[@CitsVariants]

cool

[@darnellbright5492]

What kind of brackets did you use?

[@SirGingerOfKnight]

When the budget only allows pine rather than oak - instead of feet (the direction you attached them), could you have mounted four/six of them lengthways as "rails"? They would still have acted as feet, but would also meet-the-ground for more of the length of the board

[@John.McIntyre]

Lmao, yeah you could do rails, bit I think it would still encourage the board to lift up in the back. The feet are mainly there to let the board bend a little and still have contact at the back.

[@Yourfriendinendtimes]

Hubba hubba 👀

[@gustavwenhelseth7681]

I saw your 3 year progress post and I wondered: What does a leg day look to you? I know you use no specific plan, so do you basically just spam pistols and nordics? How many sets do you do? In addition to all that blabbering xD, how did you learn the nordic curl?

[@John.McIntyre]

Hey Gustav, Yeah so I'm usually doing somewhere around a 5x5 of nordics and something quad dominant movement. A lot of weighted split squats lately (I've had some hip pain from a recent injury so pistols are off the table for my left leg) After that I usually do an accessory for both quad & hamstrings again, 8-12 reps to get a nice pump/burn. Usually 3 or 4 sets of that depending on how hard I went with my first exercises. After that I start getting into handstand training and more mobility focused leg movements (Cossack squats, deep lunges, horse stance, straddle handstands). Like you mentioned no specific plan or rep scheme with these. I love setting it up this way because my legs are super flexible by the end of the work out, although very shaky haha. As well not having a exact plan helps me regulate how sore/fatigued I am. I might also do some training vlogs and I'll make sure to showcase a typical leg day if I do those! I'm going to be doing some more content around Nordics, pistols and leg training soon. Long story short, I used to band assisted and negatives a lot. I wasn't training legs very hard with gyms being closed after covid, then after I built this board I got back into nordics and poof, not sure why but I could do them all of a sudden. Wasnt even training them super hard, I just enjoyed the movement and it felt like an amazing workout. Probably has to do with training them on and off for ~3yrs and I think I was naturally pretty strong with leg movements despite having chicken legs lmao.

[@gustavwenhelseth7681]

That's good to hear. Your progress sounds good. I've been having trouble sticking to a specific leg training regimen, so using a looser schedule like you do makes sense as I can fit in a session both at the gym and home, without having to make modifications. I used to stretch after every leg session, anf I got down to full middle splits, but I have lost them now. I wonder if it's time to get them back :) Are you planning on using weighted or decline nordics to make them harder now? I'm itching to learn the nordic now as it reminds of a front lever/dragon flag, just for the legs! lmao

[@John.McIntyre]

Yeah man, I really like the loose schedule! Congrats on getting the middle splits, I also got very close one session long ago, then had a little fall backwards and strained something in my leg. I dont traing splits very hard anymore because of that lmao. As far as making them harder now, I'm thinking of just trying to go for higher reps and slowly clean up my form before moving to weighted. I can get to about three reps with slightly sloppy form, so the goal would be 5 reps clean. It also reminds me a ton of dragon flags for the legs as well! And I absolutely loved training dragon flags when I first started calisthenics. Still do but Front lever has definitely taken its place a bit haha.

[@ouremarvel2540]

Hey, I'm digging your DIY nordic bench. Curious as to which 3d printer you are using. Very cool how you integrated it into your bench build.

[@John.McIntyre]

Just using a basic ender 3 v2, nothing fancy but its plenty for what I use it for

[@ryanagar7498]

Couldn't you just glue the first board on the bottom to stop it bending?

[@simonwalmsley7670]

If you put long braces under the pine board it would have stopped it flexing. Neat idea though!

[@John.McIntyre]

Good point!

[@raymondqiu8202]

Hi, could u explain what are long braces? And how that stops it flexing? Thanks for any help

[@simonwalmsley7670]

@@raymondqiu8202 They are just long planks of wood fixed to the underside of base which would stiffen the base so help prevent flexion. Obviously the thicker the braces the more resistance they would have to flex.

[@bryanboos951]

Where did you get the black pad for the Nordic part

[@John.McIntyre]

It's a pool noodle wrapped in black tape 😬

[@laokon]

if you hjad puit longer feet lengthwise it would have reduced the bending part.

[@tonymckinney1355]

what width do you suggest

[@John.McIntyre]

12in is ideal, you can go wider but it's not necessary

[@kirpaS]

total cost?

[@John.McIntyre]

I think total its just over $100

[@kirpaS]

@@John.McIntyre can i etrasnfer you :P

[@jungshin87]

Do not use Danish Oil. I repeat, do not use Danish Oil. Danish oil is highly toxic, takes forever to dry/cure, and is just overall a terrible option especially for a workout board where you are constantly in close contact with the board. Other than that, amazing set of videos, I followed your instructions to the T and am very happy with how everything came out (other than getting skin rash and issues from Danish Oil and also having to wait like 3 days for it to properly cure which is just ridiculous while my entire house just smells like Danish Oil [a very toxic smell]). Also for other people building it, you can just use 1/2 pipe pieces all the way around if it's hard to find 1/2 -> 3/4 pipes like I had trouble. Also, yes you can put the pool padding on first but that can make it almost impossible to screw in all the nails if you don't have the right screwdriver.

[@jaydencoble1152]

Danish oil is non toxic and food safe. It’s one of the few finishes that is recommended for wooden toys for children. It’s also has a pleasant smell and the surface cures within 8 ish hours. You must be thinking about something else. Source: I own a finish carpentry/woodworking business.

[@californiahighdesertpreach2261]

------------------Canes--------------- + 3/4" Metal Flange x 2 + 3/4"x16" Threaded Pipe -------------Metal Fittings-------------- + 1/2" Metal Flange x 2 + 1/2"x6" Threaded Metal Pipe x 2 + 1/2" to 3/4" Right Angle fitting x 2 + 3/4"x8" Threaded Pipe You never gave a $ amount on these items.