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Using The 3 Way Row

The Pendulum 3 Way Row and it's 3 distinct hand grips was specifically designed to target the 'lats, posterior shoulder and adduction and downward rotation of the scapula. Developing these upper back muscular groups maximally is important for shoulder integrity in contact sports.

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Mark Bihl is a former collegiate and professional football player and the Strength and Conditioning Coach for Washington Court House High School located in Washington Court House, Ohio. Mark makes sure that his athletes develop this critical area in training not only to enhance performance but also for the safety of each athlete.

Topics: Pendulum 3 Way Row

Building A Weight Room

When the University of Indiana built their weight room they made sure they not only addressed the lower body but installed the appropriate amount of upper body equipment as well. 

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Pendulum Seated Squats

20160810_105053_1.jpg        Pendulum 5 Way Head and Neck Machines 

Topics: Pendulum Seated Squat, Pendulum 5 Way Neck, Pendulum 4 Way Neck

Attenuating Impact

In the Journal of Pediatric Exercise Science, "The relationship between impact force, neck strength and neurocognitive performance in soccer heading in adolescent females.", the authors looked at heading, it's subconcussive impacts and neck strength. After extensive study their conclusion was, "This suggests neck strengthening may be an important component of any head injury prevention/reduction program."
 
Head impacts are common in contact sports and in a sport such as soccer a necessary part of the game. Attenuating head forces is the responsibility of a well constructed preparation program for sport. Having neck exercises as a normal part of a physical education exercise program should be commonplace in society for preparation of any sport.  https://info.rogersathletic.com/get-strong/bid/99013/Preventative-Sports-Medicine
 
Always prepare athletes for the rigors of the game. Get their necks Strong.
 
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Pendulum Neck/Shrug
 

Topics: Pendulum 5 Way Neck, Pendulum 4 Way Neck, Strength

Using The Pendulum Reverse Glute/Ham

The Pendulum Reverse Glute/Ham is an exceptional strength training device that targets the oft-neglected proximal end of the hamstring muscle, as well as, the glutes and hips. The Reverse Glute/Ham is an exceptional rehabilitative tool giving the athlete the ability to train when he or she has a knee, ankle sprain, casted foot or other lower leg injury. Continuation of training at a high level allows for the retention and development of tissue which enhances return-to-play from injury.

The Reverse Glute/Ham has another use beyond normal strengthening that few may be aware of.  The unique exercise device can be used to safely identify a muscular weakness in the quadriceps that is rarely picked up on any other exercise, test or exercise tool.

Begin the identification process by choosing a weight that he or she can perform 25 reps, pausing at the bottom of each repetition, with their knees bent during the entire movement. Keeping the knees bent targets and fatigues the glutes.

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25 reps with the knee bent during each repetition

Upon completion of the 25th rep (which should be difficult) the subject then, without rest, extends their legs straight out as if standing up. The additional weight of the lower limb adds weight to the movement allowing the lifter to continue performing repetitions. The athlete brings his knees back in the bent position then extending his legs pausing for as many reps as possible. If the first weight was chosen properly the number of repetitions that can be achieved will be some number less than 10.

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Each rep is from bent to an exactly straight paused leg

Once the athlete can complete the last rep in full extension as seen above, he or she is to slowly return at a 5 second count, with the legs kept perfectly straight, to a vertical position if possible.  In the vertical position (if flexible enough) the athlete pauses each rep for 15 seconds. The subject continues repetitions until failure.  If there is a disparity in leg strength the weaker quadricep will begin fibrillating often shaking dramatically.  This will be very visible and will require direct exercise such as leg extensions and straight leg lifts to correct and return to normal in the future.  

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Topics: Pendulum Reverse Glute/Ham, Strength Training, Strength

The Problem Is Not The Problem. It Is The Symptom.

The knee cap (patella) and the thigh bone (femur) form the patellofemoral joint. Seldom do individuals make it through life without experiencing patellofemoral pain making it one of the most common lower extremity issues seen by clinicians. 
 
When there is patellofemoral pain there is usually a loss of muscular strength of the vastus medialis oblique (VMO) a quadricep muscle above the knee on the front of the thigh. If muscle strength is lost exercises like straight-leg raises, quad sets and short-arc leg extensions are often recommended.
 
Current research in the 2016 Manual Therapy Journal, "The outcome of hip exercise in patellofemoral pain: A systematic review." , indicates that the addition of hip strengthening exercises and in some cases hip exercise alone can have a positive effect on reducing knee pain.
 
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The Pendulum Hip Press was designed to specifically target the hip region, as well as, improve flexibility in the low position.
 
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If you top load the Pendulum Squat Pro the athlete strengthens their hips in the low position. If you do this movement with the knees always over the heel, keeping the shin perpendicular to the floor, their is less stress on the patellofemoral joint. 
 
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The Pendulum Reverse Glute/Ham can be used to directly target the hips.
 
Three great machines to Get the hips Strong.
 

Topics: Pendulum Reverse Glute/Ham, Strength Training, Pendulum Hip Press, Pendulum Squat Pro, Muscular Strength

Aerobic Strength Training

There is no question that if you strength train throughout your life that as you age you will retain more muscle mass than those who don't. The health benefit of retaining muscle mass is enormous. Remember this - skeletal muscle though seldom referenced as, is the largest organ in the body.
 
We tend to think of skeletal muscles relative to their mechanical properties of muscle contraction, movement, posture and the process of respiration. Muscle is related to much more than locomotive functions. Skeletal muscle as mentioned, is a secretory organ. Several hundred cytokines, that is, small signaling proteins and various peptides (short chains of amino acids) are released by muscle cells called myocytes. This allows muscles to communicate with other organs such as adipose tissue, liver, pancreas, bones, and importantly the brain. Much of the communication is dependent on contraction so movement and activity are paramount in our healthy existence.
 
Middle age begins a progressive decline in muscle strength and muscle mass but skeletal muscle retention is not to be associated only with strength training.  Those who participate in long-term aerobic exercise attenuate age-related reductions in muscle strength when compared to the sedentary population and also reap cardiorespiratory and metabolic benefits. 
 
If you want to retain the most muscle as you age strength train and make sure you include a form of aerobic fitness as well. "A walk in the park" is a saying used for something seemingly easy but coupled with strength training it becomes a good way to Get Strong.
 
Pendulum Power Squat Pro

Topics: Pendulum Squat Pro, Strength

Ludington High School

Ludington High School is located in Ludington, Michigan near the shores of Lake Michigan. The school's athletic department just added Pendulum strength equipment to Get Strong.

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The Pendulum Rack System

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The Pendulum 5 Way Neck

Topics: Pendulum 5 Way Neck, Pendulum 4 Way Neck, Announcements, Pendulum Rack System, Success

Wrestling With Neck Strength

In the Journal of Clinical Sports Medicine it was reported that the risk of a collegiate wrestler sustaining some type of neck injury to be 20% for a first injury during the first year of practice and about 50% for subsequent years. 

While practicing and competing, strong cervical extensor muscles maintain the appropriate spinal curve in an arched position, which is deemed 'head position' by coaches. The wrestlers opponent applies powerful stressors to the neck and spine to disrupt his adversaries balance and to gain leverage and position.

Head and neck strength is of the utmost importance as wrestlers must manage their acquired grappling posture to be successful. Sustaining balance and stance during combative movements involves intensive isometric contraction of cervical muscles and often tremendous stresses on tendons, as well as the ligamentous structures.

Their is sound evidence that there is a relationship between cervical pain and cervical muscle strength. A weakness of the anterior and posterior head and neck muscles contributes to pain persistence and the occurrence of chronic neck pain which inturn causes muscle atrophy. Neck strength training has been shown to improve neck pain and is an asset in return-to-play with athletes. 

Having a solid head and neck training program not only protects the athlete from injury, aids in a speedy recovery and is extremely important in establishing form and leverage in wrestling. A great reason to Get Strong.

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Penn State 2016 NCAA National Wrestling Champs - Pendulum 4 Way Neck Machine

Topics: Pendulum 5 Way Neck, Pendulum 4 Way Neck, Success

Eating Less And Maintaining More

To ensure young athletes gain muscle mass coaches provide advice and direction. They set up workouts, have goal meetings, implement training rules, discuss and suggest nutritional and sleep guidelines, track weight and strength progress. Eating more calories than you are used to is often difficult for athletes to maintain and gain tissue, yet rewarding.  Proper dietary intake drives the results of a well organized and participated in program.

When you reach middle age things change, behaviors associated with weight training and muscle retention are counterintuitive. For years caloric restriction has been studied in animals as a way to increase longevity.  Now, researchers are discovering how the aging muscle receives the most benefit by restricting calories. By eating less, there is what is called 'metabolic reprogramming', this means decreased energy from glycolysis and increased cellular dependency on mitochondrial oxidative phosphorylation. Metabolic reprogramming seems to help cells better use antioxidants and protect their retention. Don't forget a muscle is an 'organ' critical for movement ...and fuel metabolism as well. 

The message is - do not continue the same eating habits that you had as a young athlete. When you reach middle age reduce the calories that you have been eating daily and you will maintain more muscle tissue using your personal strength and conditioning protocol. Eat less and Get Strong.

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Topics: Pendulum 5 Way Neck, Pendulum 4 Way Neck, Pendulum Rack System, Success, Strength

Don't Forget To Be In Cincinnati

Topics: Clinics