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Leg Press Those Linemen?

Leg Press Those Linemen                                                              

rectusWith few exceptions muscles exert smaller tension at shorter lengths.

The rectus femoris muscles and wrist extensors are in deference to the above rule  in some populations.

The rectus femoris is one of the four powerful quadricep muscles of the upper thigh. The rectus can flex the thigh at the hip and extend the leg at the knee.

In a seated position since the hip is flexed and the muscle is at a shortened length the action of extending a leg is primarily driven by the other three muscles of the quadriceps, the vastus lateralis, vastus medialis and vastus intermedius and less by the rectus femoris.

Biomechanically, you would think that the strength of the shortened rectus in knee extension would be weaker for everyone. Not true.

There are the aforementioned exceptions, thus the relationship between muscular strength and the tension a muscle can produce is very complex, especially across groups of individuals.

bikeComparing cyclists with runners, you find the cyclist tend to be strong at a short compared to long rectus femoris length.

It has been argued that since cyclists have a shorter range of hip motion when cycling, compared to the range of motion of runners, that producing more tension at a shorter length is due to training. Other scientist argue that a strong rectus femoris in a shortened position is the result of genetics or of both genetics and training.

Whether the answer is training, inheritance or a combination of both, for the coach and athlete it raises an interesting conundrum about playing sports that require you to keep your knees bent.

When playing offensive line in football the position of choice is bending at the hip and knee. The lineman are also taught to slide their feet to keep an effective posture. They must be strong with their rectus femoris in a shortened position.

Knowing this, a leg press should be the tool of choice to agument strength.  Something for coaches and athletes to think about as they design their workout to Get Strong.


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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