Black – White – Black - Neck Flexion Routine
A cam is a rotating or mechanical linkage used in transforming motion. Doug Scott the strength coach of the Pingry School in New Jersey explains how he color codes his cam to taking advantage of its shape. It Gets his athletes Strong.
Color Coded Pendulum 5 Way Neck Cam
A well-designed machine will match the natural leverages of the body so that when you are in a position of greater leverage the weight will feel more challenging. When leverages are not in your favor, the weight feels more manageable. This is known as variable resistance. For most exercises such as leg press, chest press and seated row, the exerciser is unaware of any changes. However, with exercises such as the neck machine, changing the position of the cam can create a whole new level of intensity. I place various colors on the selector pin holes of the neck machine, as changing the cam’s position can take workouts and progress them to whole new heights.
Black – White – Black - Neck Flexion Routine
Forward Flexion (black hole) x 8--‐10 reps
Immediately move pin
Forward flexion (white hole) x 8--‐10 reps
Immediately move pin
Forward Flexion (black hole) x 8--‐10 reps
This routine is very intense and should only be done if you have had a suitable period of neck training.