Get Strong

Pulling Ropes With Pendulum

Begin the exercise by using the Rope Pull on the Pendulum Lat Combo Pull. Once completed, quickly move to the rope pull on the Pendulum Power Rack and pull the resisted rope in both directions to Get Strong!

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Topics: Pendulum Rope Pull, Pendulum Rack System

Read The Manual Before You Begin

Important Manual Resistance Considerations:

  • When training manually all athletes must understand the rules of performing each repetition properly. The rules of Manual Resistance must be reviewed regularly!
  • The athlete should not only be capable of performing an exercise but have the ability to teach, as well as administer the exercise to others. 
  • Once an athlete understands how to execute manual resistance it demands the same effort and motivation as if trying to improve on a bench, squat, clean or any other strength training exercise.
  • When training manually to progressively overload it requires a strength measurement to track progress.  Taking a circumference, body composition and other physiological variables allows the coach and athlete to monitor results.
  • Remember when training the head and neck manually athletes should have clean hands especially during flu season.

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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 decent is extremely important.

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

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Topics: Strength Training, Muscular Strength, Manual Resistance

Use Any Grip To Pull Down On The Pendulum Combo Pull

The Pendulum Combo Pull comes with an assortment of handles for a variety of exercises. The machine can be easily adjusted for shoulder widths as well as lever lengths. When using the 'Universal Attachment' coaches can train the grip, fingers, rope pull and even do a pullover.

A great machine to Get Strong.

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Topics: Pendulum Combo Lat Pull

Progressing Into A Chin

Progress into a chin or pull-up using the quick adjustable chin bar on the Pendulum Power Rack to Get Strong.

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Topics: Pendulum Chin-Up Bar

Discover Strength

One of the best Clinics you can attend to obtain the latest scientific research on muscular development is held each year in Minneapolis, Minnesota. The clinic is put on by Discover Strength. Attendees learn how to strength train effectively in the least amount of time, through presentations and demonstrations. There are morning workouts and additional information for those who run or want to learn learn how to run a fitness business.  

Discover Strength brings a team of Personal Trainers holding certification from the American College of Sports Medicine with degrees in Exercise Science focused on exercise physiology, biomechanics, motor learning, and nutrition. http://www.discoverstrength.com/

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Topics: Pendulum 5 Way Neck, Pendulum 4 Way Neck, Clinics, Pendulum Squat Pro, Pendulum Vertical Chest Press

Seton Hall

Seton Hall University - South Orange, New Jersey

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Topics: Pendulum 5 Way Neck, Pendulum 4 Way Neck, Pendulum Shoulder/Incline, Pendulum 3 Way Row, Pendulum Squat Pro, Pendulum Vertical Chest Press, Pendulum Grip Cart

Pause At The Top Of The Movement

The quadricep's vastus medialis, often called the vastus internus, is located just above the knee on the medial side of the leg. During a leg extension movement it is active whether you are at 10 degrees, 30 degrees, 60 degrees or 90 degrees of motion. But in order to maximize it's develop make sure the athlete extends his or her legs completely and pauses at the top of the movement.

Pause at the top of the movement to Get the Medialis Strong.

Topics: Pendulum Leg Extension

Get A Grip To Get Strong - The Neglected Movement

To maximize or test hand strength we utilize the power grip. The power grip allows for the extrinsic muscles of the hand to provide the major force, the interossei muscles are used as flexors and rotators at the metacarpophalangeal joints, and the thenar muscles at the base of the thumb become heavily involved. To train the power grip Tyler Hobson of Rogers Athletic developed the Pendulum Grip Pro.

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Finger spreading, bringing the fingers to the midline of the hand (that is, ab-/adduction) and squeezing are fundamental to many gripping tasks and occur simultaneously. if you firmly grab someones wrist or forearm using a 'power grip' and they begin to pull away, ab-/adductors come into play. Having these muscles strong is essential in maintaining power as the lines of force applied to hold the ulna and radius have quickly changed. 

Hand strength requires a multitude of muscular interactions. Grasping an object firmly and then twisting your forearm into supination, the index and middle fingers act as a pair and the ring and little fingers also a pair to generate oppositely directed tangential force, which requires digital strength as well as coordination. 

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Finger Walking To Develop The Ab And Adductors Of The Fingers

Strengthening ab and adduction of the fingers gives you extremely powerful hands. The following video is a demonstration of finger strength at the highest level. It is of a 19 year old Casey Gittleson demonstrating a 41 pound finger walk (a year later it was over 55 pounds). Training the sledge hammer movement allowed for a 168 pound teenager to bend steel and frying pans just out of high school. 

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Make sure your Pendulum Grip Cart from Rogers is loaded with sledge hammers to Get Strong.

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Topics: Grip training, Pendulum Gripper, Pendulum Grip Cart

Maximize Range Of Motion - Neck Extension

The trapezius muscle is complex and is involved in many functions, posturally it is a counterbalance against the forward flexion of the head, due to the head's slight anterior center of gravity in relation to it's axis. The trapezius elevates the pectoral girdle, rotates the scapula upwards, retracts the scapula, depresses the shoulders - it is involved in side flexion of the neck, axial rotation of the upper thoracic spine and extension.

For safety, when we are startled, we quickly shrug elevating our shoulders using our traps to safeguard our head by not allowing the occiput to be thrust backwards. This movement is natural and reflexive. Training on a neck machine we unconsciously elevate our shoulders as a protective mechanism restricting the normal range of motion of neck extension. To maximize neck strength hold the handle in front of the Pendulum 4 or 5 Way Neck machine's seat pad or hold on to the bottom of the seat pad which depresses the traps. Keeping the shoulders down during neck extension strength will grow quickly.......use good form to Get Strong.

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 The Pendulum 5 Way Neck Machine

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

Strength, Conditioning And Fitness Club

Lock Haven University is located on 200 acres in central Pennsylvania along the Susquehanna river. They are noted for teacher preparation and are strong in sciences, business and the humanities. They have over 130 clubs that provide the students with numerous experiences.

The Lock Haven University's Strength, Conditioning and Fitness Club recently arrived in Clare, Michigan to gain understanding of fitness manufacturing, weight room design and to become acquainted with the Pendulum exercise equipment. 

A great group, a great learning experience and a great day! Ask about bringing your strength team to Clare.

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Topics: Pendulum Reverse Glute/Ham, Pendulum 4 Way Neck, Announcements, Pendulum Gripper, Strength Training, Pendulum Shoulder/Incline, Pendulum Rack System, Muscular Strength, Pendulum Power Stack