There are two ways to attach the rotating handle to the 12 inch pipe nipple from the T-handle. Option A from page 128 uses a pipe tee fitting. It is not the same fitting used when swinging the T- handle however. There is a larger opening on top where the chain feeds through. I use a 1 ¼ x ¾ inch tee fitting. Therefore, the bottom of the tee (¾ inch side) still screws onto the 12 inch pipe nipple. The larger 1 ¼ inch opening is adequate for the chain to feed through.
a.
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A second option is to create a loading pin attachment. Loading pins are commonly used by grip competitors. Creating a loading pin involves more work than the first option. To create a loading pin, you will need a pipe cap that fits the pipe nipple from the T-handle (¾ inch in my case). If you were using Olympic plates, you would use a 1.5 inch pipe nipple and cap.
You will then need to drill a hole in the cap that is large enough for an eye-bolt to fit through. A power drill will obviously be needed. Once the hole has been drilled, run the eye-bolt through and secure it tightly with a nut.
To attach the rotating handle to this loading pin, you will use the same quick-link connector that connects each end of the chain (which runs through the PVC). Refer to the picture of Option B from 128 to see an example.
As for comparing the two attachments, I prefer using a tee fitting that attaches directly to the pipe nipple. Once attached, the tee fitting and pipe nipple merge to become a single, stationary unit. There is no movement between the two pieces. The same cannot be said for the quick-link connector that attaches to the eye-bolt. There will naturally be some swaying between the two pieces. Even though the difference is not significant, I much prefer the immobile connection between the tee fitting and pipe nipple.
The tee fitting attachment also entails less work. You do not need to drill any holes. Simply run the chain through the opening and you are ready to go. Clearly, personal preference must be considered, but I much prefer the tee fitting attachment.
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Exercises
The most common exercise performed with a rotating handle is a one hand deadlift. The instructions are quite simple. Grab the handle and lift. This exercise is typically performed for low reps. It is also common to work towards a single rep with a maximal load. Anyone who approaches 200 pounds in this exercise is well ahead of most.
These rotating handles can be used for much more than deadlifts however. For example, the chain attachment can be easily connected to a kettlebell handle. Bent over rows with a rotating handle are a tremendous lower arm exercise. This exercise becomes quite challenging with any considerable amount of weight. The kettlebell works better than the T- handle for rows as it does not hang as low. The shorter length allows for a greater range of motion. If you wanted to use the T-handle for rows, you may wish to use a shorter pipe nipple attachment (ex. 8 or 10 inches as opposed to 12).
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Kettlebell swings can also be performed with rotating handles. This exercise is much more challenging than a bent over row. The exercise is more dynamic with a faster moving load. Expect to be humbled when attempting this variation for the first time. As the weight swings away from you, it becomes extremely difficult to control. In the picture below, you will notice the open position of my hand towards the top of the swing. My thumb must work extremely hard to hold on. If not, the kettlebell will literally fly out of your hands.
And once again, despite the considerable lower arm challenge, the overall weight is minimal compared to what you could swing with a traditional grip. Therefore, rotating grip swings are yet another ideal choice as a warm-up before heavier sets. You will not need to accumulate too much volume before the grip is taxed.
Double Up
Many hardware stores do not sell PVC in lengths under three feet. With that in mind, even if you only intended to create one handle, you would still have extra PVC pipe left over. Rather than discarding the excess, it makes more sense to create a second handle. The cost of two rotating handles is virtually identical to one aside from some extra chain and a second quick-link connector. By adding another handle, your exercise options will increase considerably. This is particularly true if you prefer a bodyweight based lower arm challenge. Rotating grips are an ideal addition to the pull-up bar. They are much more challenging than the previously seen thick grip attachments.
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Attaching the rotating handles to a pull-up bar is relatively straightforward. Simply loop the chain around the bar and attach it to itself with the quick-link connector.
Notice how one link of the chain rests evenly on top of the bar however. As a result, you will naturally need to grip the handles dead center. If not, the handles will shift in the direction of your bodyweight. It may take a few reps for you to get a feel for the balance that is required. It will then become second nature.
Performing pull-ups from rotating thick grips is much more difficult than it appears. I have had many otherwise strong athletes who struggled to perform even a single repetition. The challenge then increases exponentially when performing multiple reps without touching your feet to the ground. Multiple reps are naturally more difficult as even the negative portion of the exercise is taxing to the lower arms. There is no option to rest when holding your bodyweight from thick, rotating grips.
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Based on the difficulty of the rotating grips, it is not unusual for athletes to need assistance when attempting continuous reps from the pull-up bar. I have seen many athletes who are quite strong with weighted pull-ups who lack the lower arm strength to perform continuous reps from these grips. If you find yourself in a similar position, band assisted reps can be useful. Simply slip-knot a resistance band around the bar and hook it around your knee. From there, you can perform pull-ups with the assistance provided by the band. Even with the band, the lower arms will often be challenged with ten or less reps.
In addition, just because you may be able to perform a few unassisted reps does not mean that band assisted reps are entirely useless. If lower arm training is new to you, it is important that you leave your ego at the door. Working with a light band may allow you to concentrate more volume towards the lower arms.
For instance, suppose you are proficient with traditional pull-ups, but you can only perform three unassisted reps with the rotating grips. You may wish to begin with three sets of three reps. Upon completion of the unassisted reps, you could then attach a light resistance band. Finish with a few band-assisted sets of 8 to 10 reps. Considering that you are already strong with traditional pull-ups, it is safe to assume that your upper body will not be challenged with these band assisted reps. The challenge will be focused almost exclusively towards the lower arms.
In summary, you have an effective lower arm exercise that spares the rest of your body. As a result, you can include it almost anywhere within a routine without interference.
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Shifting gears, once you become proficient with unassisted reps, a weighed vest will extend the challenge further. It will not take much weight for you to realize that these rotating grips are a tool that you will never outgrow. Whether you are a beginner, advanced, or somewhere in between, there is a variation worthy of your time.