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Dumbbell Incline

Posted by Mike Gittleson on Dec 13, 2018 7:44:10 PM

The pectoralis major has two different heads, the sternocostal and clavicular, together they provide adduction and medial rotation at the shoulder joint. The incline press promotes the greatest synergistic activation of both parts of the pectoralis major. 

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Topics: Muscular Strength, Strength Training

Hip Muscle Strength

Posted by Pendulum Strength on Dec 9, 2018 10:29:43 AM

The American Journal of Sports Medicine published, Hip Muscle Strength Predicts Noncontact Anterior Cruciate Ligament Injury in Male and Female Athletes.

Over time studies have found that impaired hip strength may cause abnormal movement patterns of the trunk, knee and hip. This diminished strength effects neuromuscular control and positioning of the knee, thus abnormal movement patterns due to lack of strength increase the risk of non-contact ACL injury.

Measures of preseason isometric hip abduction and external rotation have been shown to predict future non-contact anterior cruciate ligament injury in competitive athletes. This study's data suggest that when applying screening procedures for participation, assessment of isometric hip abduction and/or external rotation strength should be inclusive.

Preventative Sports Medicine is the hallmark of any strength and conditioning program. Utilization of the Pendulum Hip Press assures strong hips lowering risk... as the machine was specifically designed to target this critical sports performance area.

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Getting Strong on the Pendulum Hip Press

Topics: Pendulum Hip Press

The Number One Reason For Neck Training

Posted by Mike Gittleson on Nov 30, 2018 8:55:41 AM

University College London funded by the British Heart Foundations findings were set forth this year at the American Heart Association Scientific Sessions conference in Chicago. They presented their findings for testing cognitive decline by examining the pulse of blood vessels in the neck. Three thousand one hundred and ninety one people between the ages of 58-74 were given ultrasounds on their necks and monitored for 14 years. Those with the most intense blood pulses which indicated irregular blood flow were 50% more likely to exhibit reduced cognitive functions. The participants in the upper 25%, whose blood reached their brain with the highest intensity were almost 50% more likely to exhibit cognitive decline in the next 10 years than all those studied. The results are so strong that researchers believe a 5-minute neck scan will predict future dementia risks.

People should exercise regularly, eat healthy, manage their blood pressure and cholesterol all which contributes to safeguarding vascular flow. Yet, nationally the significant importance of neck training is overlooked in exercise and rehabilitation. Healthy blood vessels maintain a healthy blood supply to all organs. Resistance training augments skeletal muscle fiber capillarization and more blood means more energy and oxygen, which most importantly makes our brain perform better. Without question muscle capillarization is essential to maintain metabolism, fitness, and function with aging. Make neck training something that is never neglected when Getting Strong and make neck training an essential part of exercise.

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At Hardpressed in Chicago...clients train the Entire System.

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

Superficial Neck Flexor Substitution

Posted by Mike Gittleson on Nov 20, 2018 6:39:35 PM

There is more muscle in your neck than degrees of freedom. Degrees of freedom refers to the numerous ways you can move your head and neck through space, this is an important positive in daily living. If we wake up in the morning with a stiff neck we are able to function throughout the day by substituting the pained area with unaffected muscle groups. This ability to substitute occurs often post neck trauma in athletics, as well as, with incidences of whiplash.

Looking at EMG activity in the neck muscles of those exhibiting neck pain researchers found that there is more electrical activity in the superficial (sternocleidomastoid, anterior scalene) flexors during movement than in healthy individuals. This allows for reduced deep cervical flexor activity (longus capitis, longus colli) during neck flexion and is initially important if tissue is damaged and is problematic if continued long term.

Post recovery compensation and neuromuscular movement strategies can lead to poorer activation and atrophy.  Often over time there will be a re-occurrence of pain if rehabilitation was not done properly. The Pendulum 4 and 5 Way Head and Neck Machines address superficial neck flexor substitution. Adjust the Pendulum cam to any setting  from #12-14,  placing one's head on the face pad each repetition begins by applying pressure to the pad by pulling down and forward with the chin. An important process necessary in return-to-play and a fundamental part of Getting Strong. 

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Neck Training

Topics: Pendulum 5 Way Neck, Pendulum 4 Way Neck, Neck training, Head/Neck/Trap/Shop

Strengthening Health Issues

Posted by Mike Gittleson on Nov 16, 2018 10:12:43 AM

There are some 50 pairs of muscles and many nerves used to receive, prepare and move food to the stomach. Dysphagia is a medical term used to describe a difficulty that arises in swallowing. The problem is commonplace and can be related to health issues, the ageing process, disease, injury and more. One way therapists combat this problem is the Shaker Exercise. The Shaker Exercise is a head-lift and chin tuck from the supine position that consists of an isometric exercise of three consecutive sustained head raising movements for 1minute each with a 1 minute rest period between each head raising.

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The jaw-opening exercise (JOE) is also an exercise dealing with dysphagia where subjects open their jaws to the maximum extent and maintain this position for 10 seconds. This open-and-hold exercise is performed five times with 10 seconds of rest, which is counted as one set.

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The best deep flexor developer for strengthening, ageing, dysphagia and gerodontology is the Pendulum 4 Way (or 5 Way) Head and Neck Machine. Adjusting the cam to any setting #12-14, the user places their head first on the face pad and performs repetitions by applying pressure by pulling down and forward with their chin.  

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Setting #12 through #15 for Training Deep Neck Flexors

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Leading with the Chin Utilizing the last 4 Holes isolates the Deep Neck Flexor Muscles

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

Electromyography, The Bench Press, The Chest Press

Posted by Mike Gittleson on Nov 8, 2018 7:30:12 PM

The Public Library of Science (PLoS ONE) published, "A systematic review of surface electromyography analysis of the bench press movement task." After reviewing 3847 articles and looking at which muscles displayed the greatest activity during a standard flat bench press, they found the pectoralis major and triceps brachii had significantly higher action than the anterior deltoids.  Exercise intensity, mental focus, fatigue, velocity, stability all effect electrical activity with the tricep brachii showing the most fluctuation in increases and decreases. 

The Pendulum Vertical Chest Press has advantages over the standard barbell bench. When an athlete is seated properly on the Vertical Chest the strength curve does not have a sticking point unlike a flat bench.  If seat height is adjusted higher than normal on the Vertical Press there is shoulder relief with the exercise targeting the pectoralis major muscles. This is a tremendous advantage for returning an athlete post injury. Setting the seat lower than normal puts the stress on the anterior deltoid, which can be felt immediately. 

The Pendulum Vertical Chest Press is the ultimate upper torso machine that maximizes development and allows for step by step progress through rehabilitation. A terrific way to Get Strong.

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All-Pro Jake Long - Pendulum Vertical Chest Press

 

Topics: Pendulum Vertical Chest Press, Muscular Strength

The Pendulum Gripper And Powerlifting

Posted by Mike Gittleson on Nov 4, 2018 8:13:11 PM

In a study by Schoffstall et al., presented at Southeastern Chapter of the American College of Sports Medicine Regional 46 Conference they observed nearly perfect correlations (r ≥ 0.97) between a competitive lifters hand grip strength and powerlifting strength. Powerlifting consists of the bench press, squat and deadlift, three common exercises in most sports programs. If you strengthen your hands while training these lifts, improvement accelerates beyond expectation. Add the Pendulum Gripper to your workouts to Get Strong.

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Topics: Pendulum Gripper, Pendulum Grip Cart

Train The Hips

Posted by Mike Gittleson on Nov 1, 2018 11:59:19 AM

In the Journal of Athletic Training in November of 2017 the following study was presented, “Hip Strength as a "Predictor of Ankle Sprains in Male Soccer Players: A Prospective Study.” They looked at 210 competitive male soccer players and concluded, “Reduced isometric hip-abductor strength predisposed competitive male soccer players to non-contact lateral ankle sprains.”  Increased risk doesn't necessarily mean injury, but certainly reducing risk is an important consideration in all strength training regimes.

The Pendulum Hip Press is the only leg press that has been specifically designed to target and strengthen the muscles that control hip movement. When squatting coaches perpetually instruct their athletes to seek a specific range of motion to assure upper thigh strength. On the Pendulum Hip Press the athlete only needs to bring his or her knees towards their shoulders during the decent of the weight and then the hips are required to drive the weight to the extended position. 

  • Get Strong on the Pendulum Hip Press

Topics: Pendulum Hip Press

Pendulum Shoulder/Incline And More

Posted by Pendulum Strength on Oct 23, 2018 9:37:33 AM

How about having an exercise machine that you can shoulder press, incline press and can do a bench press on! A great way to Get Strong!

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   The Pendulum Shoulder/Incline and More

 

Topics: Pendulum Shoulder/Incline

Forward Head Posture And The Cell Phone

Posted by Mike Gittleson on Oct 18, 2018 3:50:45 PM

The issues with the use of cell phones while driving is well documented and regulated. Many studies are now linking cellular technology overuse with sleep disturbances, anxiety, stress and to a lesser extent, depression and personality variables such as self-esteem, impulsivity, self-identity, and self-image.

Physicians, therapists, trainers and physical educators are becoming concerned that increased muscle activity in the neck–shoulder region when texting or surfing on a smartphone increases the risk of musculoskeletal disorders. It has clearly been shown that two-handed texting is associated with increased cervical flexion while one-handed texting was correlated with an asymmetric neck posture. Changes around the neck caused by forward head lean and/or increased cervical flexion with habitual texting is not favorable and presents spinal complications over time. 

We may not be able to control or affect cellular usage in the population but, schools, coaches, personal trainers, gym owners, exercise physiologists and others can all effect how we view and strength train the head, neck and traps and scapula in our workout regimes. Inclusion of exercise for the cervical spine will decrease postural problems linked to constant use of this communication technology and is important for a healthy lifestyle. 

4-Way Neck

Pendulum 4 Way Neck

5-Way Neck

Pendulum 5 Way Neck

3-Way Row

Pendulum 3 Way Row

Topics: Pendulum 4 Way Neck, Pendulum 5 Way Neck, Pendulum 3 Way Row