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The Pendulum Seated Squat Bilateral To A Independent Action

Following knee surgery quadricep strength is reduced about 60% and cross-sectional area is decreased about 10% from preoperative levels. Lower limb rehabilitation programs almost always at some point include the leg press to strengthen the quads during the rehabilitative process. The Pendulum Seated Squat Pro was designed to translate the reciprocating motion of the quadricep musculature to match the rotary movement of the knee and is extremely forgiving to the operative area, as it is being returned to normal strength values. 

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The Squat Pro allows you to move from a fused bilateral leg press to a single leg independent action with a simple lever. During the rehabilitation process it is important to compare the strength levels of the previously injured leg with the uninjured limb. This requires several sets on the one legged portion of the leg press. Often the injured leg and unaffected leg can perform an equal maximum number of repetitions in the first set of a single limb press. After the second or third set there may be a dramatic difference in the number of repetitions achievable and further single leg rehabilitation may be required.

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When the operative leg and injured leg are equally strong and exhibit the same endurance and ability to recover quickly, more aggressive activity is resumed. Periodically returning to the single leg press is imperative, as normally the good or unaffected leg usually quickly jumps ahead of the injured leg when physical movement begins at close to normal values.


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Having a single limb movement as a regular part of an athletes exercise regime is simply good coaching. All athletes receive bumps, bruises, sprains and are involved in repetitive actions that favor one side of the body over the other. Checking things out by comparing strength levels of appendages is just part of the coaching process to Get and keep Strong.

 

 

Pulldown

The Pendulum Lat Combo Pulldown has interchangeable handles that allow for an unlimited number of exercises to develop the upper back as well as a variety of movements to train the grip. 

Pendulum Pulldown

Pendulum Pulldown Low Position

Pullover Pulldown

wide grip pulldown

Rope Pull Pulldown

The Pendulum 3-Way Row

The Pendulum 3-Way Row is a multifaceted exercise device that allows an athlete to train in diverse manners.  When using the 'vertical handles' the latissimus dorsi muscles, the broadest muscles of the back become the prime movers.  Using the 3- Way's 45 degree 'v handles' the rowing motion becomes excellent for the lower traps and switching to an overhand parallel grip the posterior shoulder is trained.

An athlete can exercise one arm at a time or use the S.E.T. System to shorten or lengthen ranges of motion and without touching a plate easily do 'drop sets'.  Without question the Pendulum 3-Way Row is the single best strength training rowing machine ever built.... Get it and Get Strong.

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Training Pendulum 3 way row

The Manual Lateral Raise

The following are the rules for Manual Resistance.  Rules 5 and 5a seem to require the most coaching.  Pausing at the top of movements with pressure necessitates excellent effort from the lifter and the appropriate application of force by the spotter.  Easing into the lowering phase of the movement is critical for maximum recruitment and growth of the musculature. 

Manual Resistance Rules

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 descent is extremely important.

6). The exercise is completed when the athlete reaches momentary muscular failure.

 

Manual Resistance Lateral Raise 1

Figure 1

The lifter begins the lateral raise with his arms slightly above parallel and no higher or lower.  The lifter is pushing upwards against the spotters hands.  The spotter makes sure there is a constant force and at no time any relaxation by the lifter.

Manual lateral raise

Figure 2

The transition from slightly above parallel to almost parallel is an extremely important part of the exercise. Though it is only several inches the spotter must feel the lifters constant upward drive as he gathers his strength and recruits more muscle fiber.  The spotter must not push down quickly to overcome the lifters strength, but slowly ease into the movement with the appropriate force.

Manual lateral raise2

Figure 3

The lifter and spotter must work together, especially from figure 1- figure 3, once they master this part of the exercise, that is, the lifter always maintaining upward tension in the paused position and during the descent, manual resistance becomes a tremendous exercise.

Momentary Muscular Failure

Figure 4

When a manual lateral raise is properly performed, after 6-8 repetitions the lifter will not be able to raise his arms with the greatest of effort and zero resistance from the spotter.

A great way to Get Strong.

Reducing Risk For Concussions In High School

The 2014 Journal of Primary Prevention recently published, "Neck Strength: A Protective Factor Reducing Risk for Concussion in High School Sports."  After looking at 51 schools in 25 states and taking anthropometric measurements on 6,704 boys and girl athletes in three sports researchers found that smaller mean neck circumference and smaller mean neck to head circumference ratio, and weaker mean overall neck strength was significantly associated with concussions.

To date prevention of concussions has focused on improving helmets, rule changes, practice restrictions, return-to-play policies and introducing helmets to sports not currently using them. The study concluded that athletes with modifiable anthropometric factors such as low neck strength can reduce their risk of concussions through a neck strengthening program.

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Michigan State Spartans Getting Strong

Pendulum Racks And The Pit Shark

You can easily attach the Pit Shark Belt Squat on to the Pendulum Power Rack so you may belt squat or do weighted chins and dips.  The Pit Shark can be left as a permanent fixture on the rack or be removed and stored, returning it when training necessitates its use. This detachable device is a great way to get the most out of your weight room.

 RLC6514 

 RLC6516

 RLC6523

Belt Squatting on the Pendulum Power Rack

 RLC6538

 RLC6535

Weighted Dips

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Weighted Chins

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The Pendulum Rack System with Two Pit Sharks Attached

Pendulum Gets you Strong

The University Of Texas

The University of Texas adds Pendulum Hip Presses to their weight room.

Pendulum Hip Press UT Strength

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Texas Hip Press

Strong Hip Press Strength

Texas Football Weight Room

The Pendulum Hip Presses are prepared for delivery to the University of Texas

Pendulum Hip Press University of Texas

Texas Football Strength Training

Pendulum Hip Presses in their new home...Hook 'em Horns...Get Strong

Wahama High School - Mason, West Virginia

Wahama White FalconsThe Wahama White Falcons are in the Tri-Valley Conference, a 16 member conference, located in southeastern Ohio and are the only school from West Virginia. A perennial powerhouse in football, Wahama High School just accepted delivery of their new Pendulum 4-Way Neck Machines in time for the upcoming season.

Wahama 4 Way Neck Machines

Wahama White Falcons Neck Machines

Pendulum 4-Way Head and Neck Machines

 

Under Armour Performance Center

Under Armour Performance Center Powered by FX Studios at UA Global Headquarters is focused on increasing performance. Located on 1020 Hull Street in Baltimore, Maryland the Performance Center is a great place to Get Strong.


• Group Training sessions offered throughout each day

• State of the art sports, athletic and fitness training equipment

• Initial fitness, postural, and nutritional consultation using the latest technology

• Customized exercise program with measurable components to track your progress

• Focused attention from our trainers in a motivating, high energy environment

• Fitness and nutritional challenges

• Bring all or some of your current team 

• Work with Certified Strength and Conditioning Specialists who build customized programs

3 Way Row

Pendulum 3 Way Row

Pendulum 3-Way Row

Pendulum Hip Press

Pendulum Hip Press

Under Armour Performance Center

Train Overlooking the Waterfront

The Pit FX Performance Center

The Pit

FX Studios

FX Studios Performance Center

West Virginia Strong Men

When you are an athlete and have spent the summer in preparation for the season it is fun to compete and show off your strength before participating in fall football camp. The Mountaineers of West Virginia finished their summer session with some strongman competition. The Atlas Stones were a great success, as expected the players competed hard and records were broken. 

West Virginia Football Atlas Stones

Placing heavy Atlas Stones over the yoke with the goal of as many as possible in 2 minutes. They Get Strong at the University of West Virginia.

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