Questions? Ready to start your project? Contact Us

10.20.2020

Scapula Kinematics

A man working out on a Pendulum 3-Way Row


Pendulum 3-Way Row

An important movement in a workout program to assist in avoiding undue stress on the rotator cuff during activity is training the scapulohumeral musculature. Scapula movement and its motion is for the optimal position of the glenohumeral joint.

On the Pendulum 3-Way Row assume an overhand grip and let the arms fully extend. As the weight is being pulled back finish with the elbows down and inward toward the center of the back.  At the end of the movement pause the weight squeezing the shoulder blades together toward the spine making sure they are fully retracted before initiating the return. When you return the weight to the starting position fully extend the arms into a protracted position so the scapula rotates upwards.

related

Stuck

The bench press is performed in multiple ways; a variety of grip widths, feet up, feet on the floor, different speeds of movement, variable ranges of motion, various percentages of 1RM and more. All affect muscle activation during the pressing...

All Five Fingers

Using a Power Grip on the Pendulum Rope Pull The hand has its greatest gripping strength when utilizing a ‘power grip’, that is squeezing with all five fingers. When the thumb is negated, grip strength has the second greatest capability...

Hip Engagement 

There are an abundance of techniques utilized and taught to target the hips when squatting. Ankle, hip and thoracic mobility, posture, quad dominance, bar weight, bar height, stance and form adjustments are just a few of the things coaches address....