In development of the hips, not only is it important to be able to initiate movement when the femur is in deep flexion, but as a coach you will find a significant number of athletes have deficits in range of motion in this region.
When a Pendulum Hip Press is added to a facility and each athlete is fitted into the machine for the first time, seat height settings become a ‘good problem’ for the coach. Having to readjust and refit seat settings for athletes after they have been training for several weeks is a common, welcomed occurrence.
Seat height and range of motion are addressed by having the athlete place their feet in a normal comfortable position on the footpad and pressing out. Once the legs are extended the seat height is adjusted to where the weight arm of the weight carriage is one inch away from the locking handles. When this distance is achieved the correct seat setting is derived and recorded from one of the 18 holes. Training – each repetition is performed by lowering the carriage, bringing the knees naturally back and letting them rotate slightly outside the shoulders into a stretched position.
After about three weeks of exercising on the Pendulum Hip Press, coaches find the seat height setting must be adjusted forward for most trainees, as hip flexibility has changed for the better. With improved range of motion the athlete can now comfortably achieve a deeper depth.
Lowering the Weight towards Full Hip Flexion
Full Hip Flexion on the Pendulum Hip Press