The Slosh Pipe

PVC pipe is dirt cheap and is a great tool to introduce into your training routines.  You can go to your local hardware store to get all the materials you need to make a slosh pipe.  This slosh pipe is a 10′ long piece of PVC pipe that is capped off and filled a little over 1/2 way with water.  It weighs approximately 45 lbs.  However, the weight is irrelevant with this tool.  The true challenge comes from the water sloshing around within the tube.  All you have to do is pick up the pipe and try to walk with it in a straight line.  You will discover the true benefit of the exercise the next day when you get out of bed.  That’s when you figure out that you have muscles in your core that you had no idea were there.  All those little stabilizers have to work overtime to keep your body balanced while walking with the pipe.  This is a great exercise to improve your core strength and stability.  Here is a video showing the “Zercher” variation of the slosh pipe walk.

Zercher Slosh Pipe Walk


This is an overhead variation of the slosh pipe walk.  The hardest part of this variation is figuring out how to get the pipe above your head!  The overhead variation works your core even harder than the other variation, and it also improves shoulder joint stabilization.

Overhead Slosh Pipe Walk

You can start with a 6′ or 7′ piece of pipe when you first start with the slosh pipe.  Most instructions you see tell you to fill the pipe about 3/4 of the way full with water.  However, I found that filling the pipe a little over 1/2 way made the exercise more challenging because the water has more room to move around in the pipe and it is more difficult to stabilize the pipe.  To make the pipe, get your desired length of 4″ SCH 40 PVC pipe and use PVC cement on the end of the pipe and the inside of  a 4″ cap.  Attach the cap to the end and let it dry.  Attach a 4″ clean out to the other end of the pipe with the cement and let it dry.  Use a 4″ PVC plug to screw in and out of the clean out.  You can adjust the level of the water based on your physical abilities.  The one I built cost me $30.

The slosh pipe is a great addition to any program.  You can do it after your resistance training routines or on the days in between.  For more ideas or personal training inquiries please contact me at or 501-912-0775 today.