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Rows In A Row

In athletics having shoulder integrity is extremely important.  For many reasons the bench press has become a measure of one’s upper body strength and has become a strong component of almost all athletic programs. Yet all muscles are important and a weakness or injury to any affects the function of the entire musculoskeletal system.  Many ‘strength coaches’ design their workouts making sure that if you do a pushing exercise that you include a pulling movement to address the scapula, humerus, glenohumeral joint and clavicle.

Pendulum 3 Way Row

At the University of Pittsburgh you push on the bench press and pull on the Pendulum 3-Way Row.

Pendulum 3 Way Row

The Ultimate Pulling Machine


Getting Ahead of Extension

The tricep brachii is a single muscular unit with three distinct heads: the medial, the lateral and long heads. It functions as a powerful extensor of the upper extremity. Each head has a different fatigue rate and each head becomes...

Livonia Franklin High School
2024 CSCCa

A morning workout on the Pendulum Rack System at the College Strength and Conditioning Show in Fort Worth, Texas. The strength coaches are Staying Strong. The Pendulum Rack System