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The Upper Back

Different hand and forearm positions alter the activity within the targeted musculature during a weight training movement that requires grasping. When strength training the upper back utilizing a rowing motion, how you grasp, wrist flexion, wrist extension, forearm pronation, forearm supination all affect development. The Pendulum 3-Way Row takes this into consideration by having three distinct handles; neutral grip, a pronated grip, as well as an underhand grip for the supinated hand and forearm. 

The 3-Way Row also provides Set Extension Technology which adjusts the range of motion to allow for training with a bent forearm; this is a dramatic tool for development. The range limiter can also be used to increase intensity such as ‘drop sets’, ‘partial movements’, ‘eccentric training’ and more.

Deep

Full squatting can be used to evaluate an athlete’s functional movement as depth is a function of ankle dorsiflexion, trunk mobility, pelvic tilt and the range of hip flexion. The motion of the deep squat is affected by each joint and each joint is easily changed by the inhibition of another joint.

The Pendulum Squat Pro was designed so that when training the multi-joint movement of squatting each muscular group can be fully activated which maximizes development with little or no coaching.

The Pendulum Squat Pro

The Pendulum Squat Pro

Twenty One Reps

The 21 repetition routine is a great addition to a strength training program to stimulate growth. The athlete takes an exercise that is normally done and progresses through 7 reps of three different ranges of motion for a total of 21 repetitions. This method is to challenge themselves, stimulate and promote progress.

An Example of a 21 Rep Routine doing a Pulldown on the Pendulum Lat Combo Pull:

Start by choosing an exercise that one would normally do and perform 7 full repetitions from fully extended to fully contracted.

girl lifting weights
girl lifting weights

7 Reps – Full Repetitions

Once completed, with the same weight and with no rest, immediately begin executing 7 partial repetitions starting from halfway down to full contraction and then back to halfway.

girl lifting weights
girl lifting weights

7 Reps – Halfway Down to Full Contraction

After completion of the 7 reps from halfway down to full contraction and back to halfway up extend the arms to the start position. Immediately, from the fully extended starting position return to halfway down 7 times. Finishing the seventh rep from the halfway position (which will also be the 21st of the total number of reps), return the weight as slowly as possible to the starting position to complete the 21 Rep Routine.

girl lifting weights
girl lifting weights

7 Reps – Start Position to Halfway Down

21 reps can be done with almost any exercise and the order in which you perform the 7 full movements or select the order of the 7 partial movements is up to the coach, lifter or dictated by the type of exercise you choose.

A great way to Get Strong.