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Negative Only On The Pendulum Combo Lat Pull

Doing one arm negative only rope pulldowns on the Pendulum Combo Lat Pull will do wonders in increasing an athletes ability to do chins. This exercise increases the hands ‘power grip’ strength while accelerating latissimus dorsi growth.

The goal is 8 negative repetitions at an 8 count

To start the exercise bring the rope low and tight toward to the body and pause. The tendency is to grab the rope and squeeze the hands tightly. The athlete should think about using the upper back muscles not squeezing the hand during training.

Pendulum Lat Combo Pull

Once paused slowly begin the ascent. The lifter should be exactly half-way up with the upper arm parallel to the floor in four seconds and all the way up with the arm straight in 8 seconds. Allow the arm to stretch at the top of the movement. Once a repetition is completed quickly grab the rope with two arms and return the weight to the starting position. After pausing slowly release the hand you are assisting the movement with. You should be able to hold the weight in the bottom position at a dead stop before beginning the 8 second count.

Pendulum Lat Combo Pull

Every inch of the exercise is important, being half way back in four seconds means that you are 1/8 of the way back in 1 second  and 1/4 of the way back in 2 seconds. Perfect repetitions is what you are after. The exercise is completed when you can no longer keep an 8 second pace. The goal is 8 reps at an 8 second count. Only accept absolutely perfect reps before adding weight.

Pendulum Lat Combo Pull

The Pendulum Lat Combo Pull Gets you 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

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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