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Hamstring Training

Recently in the Journal of Electromyography and Kinesiology a group of scientists looked at electromyographical activity of the knee flexors in previously strained hamstrings of recreational athletes that had returned to normal activity.  They compared their results against their contralateral leg, as well as looked at comparisons of a population of athletes that had never been injured.  The research group found the knee flexors on athletes with a history of a previously injured limb were weaker at all contraction speeds tested.

Many recreational athletes return to activity with very little supervised rehabilitation and the results could be expected.  Even though the athlete may feel great and function at their normal level they may never return to normalcy again.  Based on the aforementioned information it is clear all injured need strength training.

As a coach it is important to periodically test your athletes hamstring strength, this is not just for the athlete that has been previously injured.  Ankle sprains, thigh bruises, hip injuries can all lead to disuse in a limb.  Our bodies have miraculous ways to compensate. An athlete may perform well but have a strength deficit.  Assume nothing.

The absolute best tool for testing and/or strength training the hamstring is the Pendulum leg curl Get and keep Strong.

Pendulum Equipment


All Five Fingers

Using a Power Grip on the Pendulum Rope Pull The hand has its greatest gripping strength when utilizing a ‘power grip’, that is squeezing with all five fingers. When the thumb is negated, grip strength has the second greatest capability...

Hip Engagement 

There are an abundance of techniques utilized and taught to target the hips when squatting. Ankle, hip and thoracic mobility, posture, quad dominance, bar weight, bar height, stance and form adjustments are just a few of the things coaches address....

Molecular Training

In 1919 Lange wrote a scientific treatise entitled ‘About functional adaptation’…Uber Funktionelle Anpassung.This is what he said: “…. If, however, the muscle performance is increased merely by working against the same resistance as before for a longer time, no increase...