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4 Directional Dumbbells

A woman working out

Take a weight you can do 10 reps with pausing at the top of each movement. Do not let your arms go any higher than slightly above parallel. Once you have completed 10 reps without setting the weight down begin doing front raises alternating arms. When you are no longer able to do a front raise, immediately bend over and begin doing dumbbell rows. During the row keep your elbows out as if you are bench pressing only in reverse. Pause at the top of each movement until you fail to complete a repetition – set one dumbbell down, bring the other dumbbell to your shoulder and begin an overhead one-arm standing press. Continue pressing until you are unable to raise the weight from your shoulder then finish the exercise training the other limb.

Four Directions to Get Strong


2024 National Conference 

The 2024 CSCCa National Conference will be held in Fort Worth, TX, May 6-8th.  A great speaker itinerary and a great opportunity to experience Pendulum Strength Training Equipment. See you there! Getting Strong at the CSCCa

Belt Squat Attachment

Expanding your workout capabilities by adding attachments to racks in many facilities is key to athletic development. If you want to add belt squats, weighted chins, weighted dips, pulling movements, calf raises and more roll the Pit Shark attachment in...

Rack Attachments

The hamstrings are a group of muscles located on the back of the thigh: the bicep femoris, semimembranosus and semitendinosus. This muscle group functions to extend the hip, flex the lower leg and rotate the leg at the hip and...