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The Vastus Medialis Oblique And Vastus Lateralis

Posted by Mike Gittleson on Aug 6, 2018 10:14:55 AM

To get the most out of the vastus medialis oblique (VMO) and vastus lateralis (VL) incorporate a isometric hip adduction in the last 45 degrees of knee extension/flexion on the Pendulum Hip Press. Ensuring the adductors are engaged may be useful in promoting a greater VMO/VL ratio. There is evidence that a better ratio reduces patella femoral stress.

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Topics: Pendulum Hip Press

When You 'Knee' To Do Push-ups

Posted by Mike Gittleson on Aug 1, 2018 3:42:20 PM

Doing a push-up with your body straight and knees off the floor is harder than with them on the ground as it requires less trunk stability to maintain position. The question is: "What is the benefit of push-ups on your knees other than training the beginner or extending the exercise once the athletes strength fails to hold posture?"

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In May of this year a study reported in the Journal of Applied Biomechanics measured the surface muscle activity of 8 upper body and core muscles during a push-up.  There findings were ....."there were no significant differences between push-ups on the toes versus knees with respect to the percent contribution for the primary muscle groups."   

As a coach this changes your thinking about the value of training  push-ups  from a kneeling versus extended position. Training a novice athlete with planks and bent leg  push-ups will quickly hasten the desired development for chest and trunk. Teach the athlete how adjusting their legs still adequately targets the primary chest muscles and is an important consideration when Getting Strong regardless of ones overall strength. This knowledge brings a new focus and enthusiasm to the modified position.     

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 Push-up to Get the chest Strong 

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The Pendulum Vertical Chest Press

 

 

 

 

 

 

 

 

 

 

Topics: Strength Training, Pendulum Vertical Chest Press, Muscular Strength

Get A Grip On Strength When Asleep

Posted by Mike Gittleson on Jul 26, 2018 10:02:06 AM

The National Sleep Foundation has specific sleep recommendations for each age group ranging from infants to the aged population. The recommended ranges for appropriate sleep for teenagers is getting 8 to 10 hours, 7 to 9 hours for young adults and 7 to 8 hours for the older population. 

Examining sleep patterns over an 8 year period and measuring grip strength with hand held dynamometers the groups with longer and shorter duration then recommended have a faster rate of hand grip strength decline over time

When training to Get Strong sleep must be an important part of the equation as it is a major key to development. Stimulants like energy drinks, external lights including those from electronic devices interfere with our 'circardian rythms' or natural sleep/wake cycle. Eating properly, maintaining a healthy body composition and exercising are important, but the big picture in maximizing development is getting the needed hours of recovery to make a program work.

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The Pendulum Power Grip Pro

Topics: Pendulum Gripper, Strength Training, Muscular Strength

A Visit To Tyler Hobson Places Your Name In Steel

Posted by Mike Gittleson on Jul 16, 2018 9:07:26 AM

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Tyler Hobson grew up in Anchorage, Alaska.  His experiences, education and his participation in competitive powerlifting led him to become the inventor of Pendulum Strength.  He now lives in Conroe, Texas and continues to design the world's finest exercise machines. 

Visiting Tyler at his Gym/Shop in Conroe is an exceptional learning experience, as well as, an adventure.  You have the opportunity to train on new and original Pendulum equipment and play with prototypes that may or may not make it to the marketplace. Talking with the designer and expressing your exercise ideas and needs often leads to new interesting devices.

The visitor sign in sheet is a 1/4 inch plate of steel, 2 inches wide and 12 inches long in which Tyler welds your name on while you watch. The plates are then mounted on a wall in his shop as part of the decor. 

https://twitter.com/Pendulum_Strong/status/997509243522703361

For further information and a chance to set up a visit call Tyler at 936-203-9436 for an opportunity to learn have fun and Get Strong.

Topics: Announcements, Tyler Hobson

Athleticism And The Neck

Posted by Mike Gittleson on Jul 9, 2018 11:07:12 AM

The respiratory system’s process of inspiration and expiration involves much more than the diaphragm and the internal and external intercostal muscles. The scalene muscles in the neck are involved in almost every breath we take. The platysma and sternocleidomastoid are involved in heavy breathing. Injure or develop neck muscles and your body’s athleticism will be affected.

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Pendulum Head And Neck Machines at the University of Michigan

 

Topics: Pendulum 5 Way Neck, Pendulum 4 Way Neck

An Undeveloped Neck Changes The Force

Posted by Mike Gittleson on Jul 5, 2018 11:19:56 AM

Conventional wisdom suggests that strength training increases body mass index (BMI) in a positive way, but does it? BMI is a simplistic measure of body fat. It is calculated by dividing one’s weight in kilograms by the square of one’s height in meters. The derived results can then be compared to a chart of normative data provided by the National Institutes of Health (NIH). BMI is useful for the overweight and obese, yet it does have limitations. BMI may overestimate body fat in athletes and others who have muscular builds. The problem is this simple tool does not differentiate between fat mass and lean body mass. It has long been argued that heavily muscled, weight-trained athletes are healthy despite their BMI classification.

At issue is the athlete that increases muscle mass and vascularity significantly in all areas of the body but the neck region alters peripheral vascular resistance in an acute way. Peripheral resistance is a function of the internal vessel diameter, vessel length and blood viscosity. Having a large body and an undeveloped neck changes the force of the delivery system’s blood flow to the head.

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Topics: Pendulum 5 Way Neck, Pendulum 4 Way Neck

The Newberry College Barbecue

Posted by Mike Gittleson on Jul 1, 2018 7:11:31 PM

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Once again Erik Schwagger (the number one Strength and Conditioning Chef in America) and the Newberry College strength staff invite you to their Annual BBQ Saturday, July, 21st in Newberry, South Carolina. 

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A unique gathering with the purpose of bringing strength and conditioning staffs together to talk shop, exchange ideas, learn from one another without any time restrictions and limited structure.

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It is a relaxing day with not good but great food prepared by Eric and his staff. The food ranges from pulled pork, ribs, brisket, barbecued drumsticks, burgers, to special salads. If you are able to make it please RSVP and let them know how many staff members you will have in attendance. Significant others are invited as well!  In addition, the coaches are only asking $40 PER STAFF Member. Please send check or money order by July 10th. This is only to help with the cost of purchasing food and drink.

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Date: Saturday, July 21st

Time: 1pm to ???

Location:

Newberry College Varsity Weight Room

2100 College Street

Newberry, SC 29108

Cost: $40 per Person

http://info.rogersathletic.com/get-strong/newberry-college

Topics: Pendulum Reverse Glute/Ham, Clinics, Announcements

Where The Head Goes The Body Will Follow

Posted by Mike Gittleson on Jun 29, 2018 9:37:00 AM

Where the head goes the body will follow’ is an athletic axiom that coaches teach. Stand straight, place your fingers lightly on the nape of your neck. Without moving your head quickly move your eyes left and right. You will feel the musculature in your neck begin to contract. The eyes are not connected to the neck muscles but the brain is preparing the body for movement. Like our limbs it is important to move the head quickly. Training the head and neck will enhance performance.

20160422_111013_resizedUtica Ford HS, Michigan adds Pendulum Head and Neck Machines to Enhance Performance

 

Topics: Pendulum 5 Way Neck, Pendulum 4 Way Neck

Attenuation and Dissipation of force

Posted by Mike Gittleson on Jun 25, 2018 8:05:34 PM

One of the important functions of strength training has become the development of the muscle and tendon as a unit. The muscle-tendon unit attenuates and dissipates force. Developing a strong musculoskeletal system is what is needed to protect joints and reduce injuries. This attenuation and dissipation of force is not exclusive to particular joints in the anatomical system.

The attenuation and dissipation of force and bracing before impact by activating neck muscles can lower subconcussive trauma. This is a great reason for training the musculature that moves the neck and supports the head.

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Topics: Pendulum 5 Way Neck, Pendulum 4 Way Neck

The Cervical Spine And Our Ability To Balance

Posted by Mike Gittleson on Jun 21, 2018 7:23:31 AM

The cervical spine’s associated musculature is regarded as an important proprioceptive organ for postural processes. The muscles are small with a high spindle density. You can think of this region as the hotbed of proprioception. Disturbances of gait can occur by interfering with, damaging, weakening or fatiguing the muscles of the head and neck. Training this region augments static as well as dynamic posture – our ability to balance.

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Topics: Pendulum 5 Way Neck, Pendulum 4 Way Neck