Gabe Harrington has a Masters degree from Michigan State University. He has coached at MSU, the United States Military Academy and was the Head Strength and Conditioning Coach of the Colgate University Patriot League Football Champions. Gabe shares his coaching points in setting and using the Pendulum 4 Way Neck Machine.
NECK MACHINE SET-UP AND USE
INITIAL SEAT SET-UP (Neck Flexion/Front Neck)
Set the adjustment for the head piece at hole #4
Sit in the machine such that you are facing the face pad, lining your shoulders up with the axis of movement on the control arm.
Seat height is determined by your eyebrows lining up with the lower part of the face pad. This must be done while you are sitting
tall, with your chest up and chin slightly elevated
TO PERFORM NECK FLEXION/FRONT NECK
After performing the initial set-up described above:
Select a weight that is relatively light for first time use (10-25lbs).
Firmly grasp the handles at the front of the machine
With your back straight and chest up, smoothly press forward into the face pad. Your aiming point is to bring your chin to your
chest (as opposed to pressing your head forward).
Pause in this position for 1 second.
Slowly return to the starting position. Your aiming point is to look up.
Repeat until desired number of repetitions is achieved.
INITIAL SEAT SET-UP (Extension/Back Neck)
Set the adjustment for the head piece at either hole #1 or hole #2
Sit in the machine such that you are facing away from the face pad, lining your shoulders up with the axis of movement on the
Seat height will be one notch lower than what was determined for neck flexion.
TO PERFORM NECK EXTENSION/BACK NECK
After performing the initial set-up as described above:
Select a weight that is relatively light for first time use (10-25lbs).
Firmly grasp the seat pad directly behind you.
With your back straight and chest up, smoothly press backward into the face pad. Your aiming point is to look straight up (as
opposed to pressing your head backward).
Pause in this position for 1 second.
Slowly return to the starting position. Your aiming point is to bring your chin to your chest without letting your head get pressed
Repeat until desired number of repetitions is achieved.
INITIAL SEAT SET-UP (Lateral Flexion/Side Neck)
Set the adjustment for the head piece at hole #6
Sit in the machine such that you are facing the control arm, with the face pad on your right and your sternum/center chest in line
with the axis of movement on the control arm. Seat your face in the pad such that you are looking straight ahead with the face
pad shading the corner of your right eye.
When performing lateral flexion on the other side, the face pad will shade the corner of your left eye.
Seat height will be one notch lower than what was determined for neck flexion.
TO PERFORM NECK EXTENSION/BACK NECK
After performing the initial set-up as described above:
Select a weight that is relatively light for first time use (10-25lbs).
Firmly grasp one of the handles at the front of the machine in one hand, and the handle on the seat pad with the other.
With your back straight and chest up, smoothly press sideways into the face pad. Your aiming point is to push your ear towards
the top of your shoulder while keeping your chin from moving. This is a very short, 1 inch movement.
Pause in this position for 1 second.
Slowly return to the starting position.
Repeat until desired number of repetitions is achieved.
