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The 25 Degree Tilt                                                                                                          


The neck musculature can be broken up into two distinct functional units: The muscles that extend and flex the head and the muscles that extend and flex the cervical spine. 

Doing a neck extension on a 4 way neck machine or manually is great for the neck muscles, but does very little to exercise the muscular groups that are responsible for tilting or extension of the head.  The ’25 Degree Tilt’ requires the neck muscles to stabilize the cervical column while the exercise is performed by movement of the head and its associated suboccipital musculature.


describe the imageThis group around the atlas and axis are known to anatomists as the suboccipital triangle.  The group extends the head and is comprised of eight muscles, one set of four on either side just below your skull.


rectus capitis major
rectus capitis minor
superior oblique
inferior oblique

Once athletes begin training the head tilt they are suddenly surprised with a sensation they have never felt.  Many feel a funny burn after several sessions high in the bottom of their scalp, the occipitales.  Others after weeks of training suddenly find they can now wiggle their ears.describe the image



describe the image

To Peform The 25 Degree Tilt

Place the Selector Pin in the 4th Hole from the Front of the Cam, Look up Towards the Ceiling as you Extend Just the Head 

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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

Arkansas Baseball Weight Room
arkansas weight room
arkansas weight room
arkansas weight room
arkansas weight room
arkansas weight room
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