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Systematic and Progressive  

Landmarks are easily recognizable, they are how we find our location, how we know where we are. Strength coaches use landmarks to make repetitions repeatable.  Being systematic and progressive brings results.  Having the athlete continue a motion to a designated point in space, squat the exact depth with the same foot spacing, pause in the contracted position for a particular count, all contributes to being exactly systematic.

Pendulum Equipment

Pendulum Equipment

Pendulum Equipment

Photo courtesy of Hard Pressed Gym in Chicago

To Get your athletes Strong make sure all your coaches and athletes use the same landmarks throughout your facility.  A simple coaching point, yet using landmarks that all can recognize will help all ‘locate’ success.



The bench press is performed in multiple ways; a variety of grip widths, feet up, feet on the floor, different speeds of movement, variable ranges of motion, various percentages of 1RM and more. All affect muscle activation during the pressing...

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....