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Targeting The Hips

The barbell squat has always been considered the king of exercises targeting and developing specific areas of an athlete’s structure has enormous benefits as well.

About 60% of a human’s weight is in the head, upper trunk and upper limbs, about 40% of their weight is in the lower trunk and legs. When squatting the 60% upper torso imposes a load on the entire system during the movement, as opposed to an isolated exercise for the lower body, such as hip extension or a leg press. During the barbell squat to support the weight of the bar and the weight of the upper torso requires the neck, arms, shoulders, abdominal muscles and lumbar extensors all to be highly active during each repetition. If you want to specifically train the hip/glute/hamstring area, taking much of your upper torso out of the movement significantly increases the muscular activity of the chosen region to be worked.

Isolating the Hips:

To isolate the hips start by doing hip extensions with your knees remaining bent during the entire movement on the Pendulum Reverse Glute Ham. Once the exercise is completed move to the Pendulum Hip Press. The Pendulum Hip Press was designed specifically to target the 17 muscles of the hip region; the gluteal group, adductor group, the lateral rotators and illopsoas group. By pre-fatiguing the gluteal group with bent leg hip extensions and finishing with the Hip Press the athlete will Get their hips extremely Strong.

Training  Reverse Glute Ham

Pendulum Reverse Glute Ham

Training on Hip Press

Pendulum Hip Press


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