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Wall Mount Dip Station - New At Rogers Athletic

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Pendulum Rope Pull Pulldowns

The Pendulum Lat Combo Pulldown comes with four standard handles and a thick grip pulling location for hand strength. Adding a 'universal clip' to the Pendulum Pulldown allows for rope pulling, as well as a variety of other attachments.  rope pulls

Each affixed handle can be used for either a wide or narrow grip pulling motion and can be used with one arm or two arms at a time. The Pendulum Lat Combo Pulldown is a great machine for variety and better machine for Getting Strong. 

Targeting The Hips

The barbell squat has always been considered the king of exercises targeting and developing specific areas of an athlete's structure has enormous benefits as well.

About 60% of a human's weight is in the head, upper trunk and upper limbs, about 40% of their weight is in the lower trunk and legs. When squatting the 60% upper torso imposes a load on the entire system during the movement, as opposed to an isolated exercise for the lower body, such as hip extension or a leg press. During the barbell squat to support the weight of the bar and the weight of the upper torso requires the neck, arms, shoulders, abdominal muscles and lumbar extensors all to be highly active during each repetition. If you want to specifically train the hip/glute/hamstring area, taking much of your upper torso out of the movement significantly increases the muscular activity of the chosen region to be worked.

Isolating the Hips:

To isolate the hips start by doing hip extensions with your knees remaining bent during the entire movement on the Pendulum Reverse Glute Ham. Once the exercise is completed move to the Pendulum Hip Press. The Pendulum Hip Press was designed specifically to target the 17 muscles of the hip region; the gluteal group, adductor group, the lateral rotators and illopsoas group. By pre-fatiguing the gluteal group with bent leg hip extensions and finishing with the Hip Press the athlete will Get their hips extremely Strong.

Training  Reverse Glute Ham

Pendulum Reverse Glute Ham

Training on Hip Press

Pendulum Hip Press

Full Range Neck Flexion

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.

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Six Pendulum Neck Machines For The Midshipmen

The Naval Academy installs six Pendulum 5 Way Neck Machines to train it's midshipmen.

Navy Neck

beat army

Getting Strong in Annapolis, Maryland.

Preparation For A Challenge

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.

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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.

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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.

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The Pendulum 5 Way Neck Seated Shrug

Seated Shrugs on the Pendulum 5 Way Neck Machine are a great way to Get Strong.

Seated Shrug

Rope Pulling

Using the rope pull on the Pendulum Lat Combo Pull strengthens the upper back, as well as the arms and hands.

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Adding the Pendulum Rope Pull immediately afterwards strengthens the athlete's will.

Pendulum  rope pull

Use rope pulling to Get Strong.

Villanova Strength Training

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. 

Villanova Reverse Glute Hams

Villanova Coach Jake Cox

Training on the new Pendulum Glute/Ham machines to Get Strong

Villanova Glute Ham

Villanova New Pendulum Gluteham

Villanova New Glute 

Villanova 3 Way Row

Pendulum 3 Way Rows

Villanova Pendulum 4 Way NeckPendulum 4 Way Neck Machines

Contralateral And Ipsilateral

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.

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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.

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The Pendulum Shoulder/Iincline

Try this:

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

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.

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