Full range neck flexion is somewhere between 82 and 90 degrees for males. Females in general have less range of motion in flexion then their counterpart. When training full range flexion start the exercise in a neutral position with the head slightly retracted. Beginning the exercise from neutral in retraction elicits about 10% more neural activity hence recruiting the most neck muscular. You need a great 'start' to Get Strong.
The Naval Academy installs six Pendulum 5 Way Neck Machines to train it's midshipmen.
Getting Strong in Annapolis, Maryland.
Crawling through mud, diving into ice water, leaping over fire, scaling giant walls, avoiding barbed wire are just a few of the obstacles you may encounter when you run the Savage Race, the Tough Mudder, Rugged Maniac Spartan Race or one of the many challenge courses across America.
Hardcore obstacle courses require strength and endurance. Having strong hands and a strong upper torso is as important as having lower body strength. Challenging yourself in event preparation and making sure you develop grip strength will go a long way in ensuring success.
Use the Pendulum Grip Cart and it's implements to train the various classifications of grips power grip, hook grip, ball grip, pinch grip, precision grip, as well as, abduction and addiction of the fingers to Get your hands Strong and ready to compete.
Seated Shrugs on the Pendulum 5 Way Neck Machine are a great way to Get Strong.
Using the rope pull on the Pendulum Lat Combo Pull strengthens the upper back, as well as the arms and hands.
Adding the Pendulum Rope Pull immediately afterwards strengthens the athlete's will.
Use rope pulling to Get Strong.
Jake Cox played football at Kansas and has a masters degree in Kinesiology from Stephen F. Austin as well as a strong background in nutrition. Jake is the Head Strength and Conditioning Coach for the Villanova University football team.
Training on the new Pendulum Glute/Ham machines to Get Strong
Pendulum 3 Way Rows
Pendulum 4 Way Neck Machines
Contralateral is defined as 'pertaining to the other side'. Ipsilateral is considered the opposite of contralateral and occurs on the same side. When you train one limb at a time there is always an effect, because of neural flow to the contralateral limb even if the limb is unenvolved in direct exercise. Coaches understanding this use specific exercise protocols to keep the contalateral limb always under muscular tension.
Training keeping both arms extended, then lowering one limb and raising it up, then lowering the other limb causes the lifter to keep both arms under muscular tension during the entire exercise. This method of training insures an athlete does not favor an appendage when training bilaterally. This style of exercise may also be used for rehabilitative purposes or simply to augment a normal training regime.
The Pendulum Shoulder/Iincline
On the Pendulum Shoulder/Incline with a determined weight press up with two arms, then lower and press 4 reps with one-arm, while the contralateral limb continually holds the weight extended overhead. Upon completion of the 4th rep keep the limb extended and do 4 reps with the other arm. Once the 2nd arm has completed it's 4th rep leave it extended and begin the process over with a target of 3 reps with each arm. When both limbs have done 3 reps, then do 2 and then 1 rep with each arm.
The goal is 10 reps with each arm (4 reps, 3, 2, 1) adding 5 pounds when a total of 10 reps with the contralateral and ipsilateral arms can be achieved during the exercise.
A great way to Get Strong.
Kenowa Hills High School is located in Alpine Township near Grand Rapids, Michigan. Kenowa's football program won conference championships in 2008, 2009 and 2010. They recently added several Pendulum Glute/Ham's to their program to Get Strong.
The storied Pingry School in Basking Ridge, New Jersey has been in operation since 1861. Doug Scott has been a member of the Pingry faculty since 1999 and has served as a Physical Education teacher and Strength and Conditioning coach since that time. Coach Scott runs a comprehensive program designed to get the most out of each participant. Doug describes a successful technique that he uses to strengthen and protect his student athletes.
Teaching strength training to athletes is important for many reasons. The most important being developing a high level of muscular fitness is the best form of preventive medicine from athletic injuries. In the case of developing the muscles of the head, neck, and upper back it is important that every measure be taken to insure maximum stimulation of the musculature. Holding an exercise in the muscles contracted position does just that. A technique that has proven to be very successful is to have the athlete hold each exercise in the contracted position for a designated amount of time before returning back to the starting position. Here is a progressive system where the athlete tracks not only the weight and repetitions performed but also the hold in the contracted position. Every two weeks adjust all three variables to ensure overload.
Holding a neck extension in the contracted position on the Pendulum 4 - Way
Week 1 – 2
Neck 4 ways (8 second hold in contracted position) 5-7 reps
Week 2-4 * increase weight 5-10 lbs
Neck 4 ways (6 second hold in contracted position) 7-9 reps
Week 4-6 * increase weight 5-10 lbs
Neck 4 ways (4 second hold in contracted position) 8-10 reps
Week 6-8 * increase weight 5-10 lbs
Neck 4 ways (2 second hold in contracted position) 10-12 reps
Week 8-10 * reduce weight to 10 lbs over starting weight and start system over
Pendulum neck flexion hold to Get Strong
The athlete should know the rules of manual resistance as well as the coach does to achieve optimal strength gains.
1). Each athlete must know and understand the rules.
2). The Lifter begins each exercise with the goal of 6-8 reps. This requires pacing, in other words, the first repetition is not an all out effort. The effort must be increasing for every subsequent repetition.
2a). The Spotter should allow the lifter to perform each repetition at the same pace or speed of movement. This will require different amounts of pressure by the spotter during the rep (because of leverage). The lifter will feel as though the resistance is similar at all joint angles (the resistance will feel smooth).
3). The lowering phase of every repetition should be slower than the raising phase. A guide in learning manual resistance is raise the involved limbs up in 1-2 seconds or at a 1-2 count and lower them in 4-5 seconds or at a 4 or 5 count.
3a). The Spotter must make sure that they feel more force by the lifter during the lowering phase of each repetition.
4). The Lifter should continually contract their target musculature during the raising phase and the lowering phase of every repetition.
4a). The Spotter must give feedback to the lifter to ensure there is always a constant contraction on every repetition performed. The spotter should identify any relaxation or loss of force by the lifter during the movement.
5). The Lifter should pause with pressure against the spotter's resistance at the top of every movement. Pausing with pressure and no relaxation is extremely difficult.
5a). The Spotter should insure the lifter is applying force at the top of the movement. The spotter must feel if the lifter is relaxing. The spotter must ease slowly into the lowering phase of the exercise. Slowly easing into the lowering phase or decent is extremely important.
6). The exercise is completed when the athlete reaches momentary muscular failure.