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When You Are Flying Around The Weight Room Take Your Trip On A 747                    


rowMike Whitman was an intern at the Gordon Institute for Sport Performance.  He currently works at FX Studios and the Under Armour Combine Training Center in Baltimore. Mike describes the 747.

747s:  Begin by performing 7 repetitions of a weight that is challenging, meaning you can probably achieve 8 or 9 reps with this load with effort.  Upon completion of the set rest 30 seconds, then perform 4 reps of a higher weight (15 pounds heavier for the upper body and 25 for the lower) once again rest 30 seconds.  Remove the added weight and then perform 7 reps with the original beginning weight that you selected.  If performed properly the last few reps of the last set will be very very challenging.

When you are able to achieve 7-4-7 with excellent form, that is pausing at the top of each repetition and controlling the decent of the weight, add 5-10 pounds to your starting weight the next workout.

747s are a great way to get athletes to gut out reps and test their mental toughness.  Try this protocol on the seated row and Get Strong.


The Pendulum 3 Way Row




Seat Height Affect

The Pendulum Chest Press is a tremendous upper body developer. Training on this device is similar to free weight bench pressing and athletes who choose to train on the chest press or select the bench press for development have similar results in gains and growth.

When training on the Pendulum Chest Press, raising the seat height above the normal seat selection takes stress off of the anterior deltoid and is a way trainers use the device to recover from shoulder issues.

As the height raises the lower pec becomes much more involved, relieving the amount of shoulder needed to move the weight. A machine loved by coaches, athletes and trainers.

Pendulum Chest Press

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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