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A High Shrug To Get Strong

The one arm dumbbell shrug or high shrug.

When we talk about training the neck what we are talking about is strengthening the musculature of the head, neck and traps that protect the cervical spine. 

Thomas Morris Assistant Strength Coach at the University of Indiana demonstrates the one arm dumbbell shrug.

describe the imageAn important part of protecting the cervical spine with  muscle tissue is  the upper trapezius. Development of the upper trap is done by doing neck extension on your neck machine with your hands fixated and by doing a one arm shrug.

The two arm shrug or high pull does not effectively exercise  the upper portion of the trapezius

If you do not have a neck machine that allows you to shrug with one arm use a dumbbell.

describe the imageSit on a flat bench and fixate the musculature of your neck by grasping the bottom of the bench. Grasping the bench allows the  neck muscles not being exercised to hold the opposite side of the cervical spine in place, while the opposing muscles shorten and lengthen each repetition.


The lifter should use a dumbbell that allows them to do about 10-12 repetitions. The key is that on every single repetition the shoulder must reach the exact same height to count.

A spotter should stand in back of the lifter and  assure the lifter  raises the weight to the same height each rep. The spotter can easily do this by having the lifter touch his shoulder to the spotters hand.

describe the imageNotice how Tom’s head begins to turn in the opposite direction as the lift become difficult. This is exactly what occurs to the head if hard powerful contractions are made in the last few repetitions of the movement and you are engaging the upper trapezius.



A great exercise to Get the upper trapezius Strong.






Closed And Open Chain

Open kinetic chain exercises of the lower limb are movements, where the distal segment is unloaded and free to move. The opposite is true of closed kinetic chain exercises, whereby  there is enough resistance to prohibit free motion.

Closed kinetic chain exercises are movements such as squats, Pendulum Squat Pro, leg presses and lunges, while open chain exercises are actions like leg curls, leg extensions and the Pendulum Reverse Glute Ham.

The kinetic chain can be understood as interrelated joints and body parts working with one another during motion. This creates a chain of events that affects the movement of neighboring joints and segments.

The advantage of open chain movements is that they tend to be better at isolating muscle and often are selected for specific rehabilitation and used to accentuate performance. While closed chain movements in general would be classified as more functional and closely approximating movements that are used in sport and daily life.

Pendulum Reverse Glute Ham Machine

Open Chain Reverse Glute Ham

Pendulum Power Squat Pro

Closed Chain Pendulum Power Squat Pro

Pendulum Power Squat Pro XT

Closed Chain Pendulum Power Squat Pro XT

Arkansas Baseball Weight Room
arkansas weight room
arkansas weight room
arkansas weight room
arkansas weight room
arkansas weight room
2-for-2 Method

Some trainers, coaches and athletes use what is called the 2-for-2 Method for increasing training load. The rule is if the trainee can perform two or more repetitions over one’s ‘repetition goal’ in the last set of an exercise, for two consecutive workouts, the weight is added for that particular exercise the next training session.

Bench Rep