Questions? Ready to start your project? Contact Us

1.05.2011

Train The Head And Train The Neck

Train The Head And Train The Neck                                                  

describe the image                                            

The two main functions of the cervical spine are:

1). Flex and extend the head

2). Flex and extend the cervical spine

describe the image

The movement of flexion and extension occurs between the occiput (back of the head) and the atlas, producing the “yes” nod.

Flexion occurs in the range of 10 degrees and extension 25 degrees. This means the head can move through a 35 degree range of motion without neck participation.

The main flexors of the head in the 10 degree of flexion are the:
ne6Longus Coli
Longus Capitis
Rectus Capitis Anterior

describe the imageThe suboccipital muscle group extends the head and is comprised of eight muscles, one set of four on either side just below your skull.

This group around the atlas and axis are known to Anatomists as the, suboccipital triangle:

rectus capitus major
rectus capitus minor
superior oblique
inferior oblique

Training the head musculature by flexing and extending the head.

In the photo below the athlete starts with their head ventral flexed. That is, the weight is pushing the athletes head parallel to the ground.  Keeping the muscle of the neck firm the athlete then  flexes the head about 10 degrees forward. They will feel a tremendous pull in the upper anterior portion of their neck. 

describe the imagedescribe the image

To train the suboccipital muscles of the head the athlete starts by engageing their head musculature. In the below photo the athlete is beginning to dorsiflex his chin and is about 5 degrees from fully contracting the musculature just below his skull at the back of his head. It is about a 25 degree movement and only requires the neck muscles to stabilize the cervical spine, while the head muscles are engaged.

 

ne2describe the image

Training the neck musculature by flexing and extending the cervical spine.

Training the neck muscles on the same machine is quite different. The head is tilted back, the head stabilized and the neck, which has a greater range of motion than the head, does all the work.

nene1

Training the neck extensors requires a much greater range of motion 

ne3

Side of neck

ne4

 

Pendulum has made their neck cam so the athlete does not need to know the above information.  All the coach or the athlete needs to know is what pin hole to set the cam to perform the functions of the head and what pin hole is needed to train the  the neck to Get Strong.

describe the image

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....