Home Gym Essentials for Cops
Putting together a home gym is one of the best moves ANYONE can make. First responders will benefit even more. You can train 24/7/365 with no distractions. You can be as loud and obnoxious as you want. You can even get your family involved and use your gym time to spend time with your kids or significant other. It’s a win/win.
Having something is always better than nothing. I hesitate to use the term “essential” equipment - you can get away with just a pull-up bar and your bodyweight. But some pieces will make it much easier to train for specific goals, such as maximal strength.
Here’s my list of what you should get, in order of importance.
Power Rack (with pullup bar)
A power rack and a bar are really all you need to get massively strong. There are lots of good brands out there; check Craigslist first. Buy nice, don’t buy twice. I suggest either a 2x3 or 3x3 rack, mostly welded construction, with a multi-grip pullup bar. You can also get a wall-mount rig or squat stand, just make sure it will be stable enough for your needs. If you go this route, invest in a pair of safety spotter arms, for obvious reasons.
Bar/weights
Don’t get a cheap bar. A good bar will last you a lifetime. Many companies have good Black Friday sales or B-stock to save you some money. Research good bars for your preferred training style. There are big differences between a bar designed for Olympic weightlifting and a powerlifting bar. If you can only buy one bar, get a general purpose bar that’s somewhere in the middle. A good bar (at full price) should run you at least $250-350.
Plates are another story; these don’t need to be shiny and new. Craigslist is your friend, as are government auction sites. NEVER pay more than $1/lb for plates, and usually you can get them much cheaper. If looks are important to you, a wire brush and WD40 will easily remove rust. Then just paint them however you want.
Bench
Again, buy nice. You don’t want your bench wobbling all over the place. Ideally, get one with an adjustable incline and non-slip vinyl.
Platform
You’ll need somewhere to do deadlifts and Olympic lifts. A homemade platform is easy – for a 4x8 platform, get 5 sheets of 4x8 plywood. Lay 2 sheets side-by-side, then lay 2 more criss-cross across them. Center your final piece of plywood down the middle, again criss-cross style. This is where you’ll stand to perform the lifts.
Go to Tractor Supply and buy 3 4x6 horse stall mats. Lay one on each side of the top of the platform, then cut 2 4x2 pieces from your third mat and use those to finish it off. Screw everything together and bam, you’ve got a platform for less than half the cost of a commercially-available one.
Weighted vest
If you already have a plate carrier, you can use that to save money. Several companies make inert plate carrier inserts that just add weight. There are plenty of vests available at a wide variety of price points.
These next few items are great to have, but not necessary. I view these items as things to be acquired over time to add variety to your training.
Dip bar
If you got a good power rack, there’s probably a dip attachment available. Otherwise, there are lots of freestanding ones out there. Check Craigslist and buy something sturdy.
Bike or rower
I prefer an air bike to a rower, but both are great. Buy nice.
Specialty bars
All kinds of specialty bars are out there. My favorites are the trap bar, safety squat bar, a fat bar/axle, and a neutral grip bar for pressing. Just like when you bought your first barbell, buy nice, don’t buy twice.
Kettlebells
Look for sales – I got mine for about $1/lb new with free shipping around Christmas. Like when buying weight plates, I don’t think it’s necessary to spend a ton of money for top of the line kettlebells. Women will need a 16kg and men will need a 24kg. A pair of each is a good starting point.
Bands and chains
Bands can be used to assisted pullups, upper back and arm work, and added to the major barbell lifts. Buy a full set.
Chains are also great to add to barbell lifts, as well as adding weight to bodyweight exercise.
Sandbag
If you don’t want to spend the money on a commercial fitness sandbag, just get an old rucksack from an army surplus store. Fill contractor bags with pea gravel, double bag them, duct tape them all up, and use these as small filler bags to adjust the weight of your sandbag.
Bob dummy or heavy bag
A heavy bag is great for conditioning, as is a bob dummy. Neither are cheap, but get one if you have the funds and space.
If you’re looking for a fitness trainer in the Mt Juliet/Hermitage/Nashville TN area, online fitness training, or just need some advice to get your fitness program started, contact me