The Pendulum Reverse Glute/Ham is an exceptional strength training device that targets the oft-neglected proximal end of the hamstring muscle, as well as, the glutes and hips. The Reverse Glute/Ham is an exceptional rehabilitative tool giving the athlete the ability to train when he or she has a knee, ankle sprain, casted foot or other lower leg injury. Continuation of training at a high level allows for the retention and development of tissue which enhances return-to-play from injury.
The Reverse Glute/Ham has another use beyond normal strengthening that few may be aware of. The unique exercise device can be used to safely identify a muscular weakness in the quadriceps that is rarely picked up on any other exercise, test or exercise tool.
Begin the identification process by choosing a weight that he or she can perform 25 reps, pausing at the bottom of each repetition, with their knees bent during the entire movement. Keeping the knees bent targets and fatigues the glutes.
25 reps with the knee bent during each repetition
Upon completion of the 25th rep (which should be difficult) the subject then, without rest, extends their legs straight out as if standing up. The additional weight of the lower limb adds weight to the movement allowing the lifter to continue performing repetitions. The athlete brings his knees back in the bent position then extending his legs pausing for as many reps as possible. If the first weight was chosen properly the number of repetitions that can be achieved will be some number less than 10.
Each rep is from bent to an exactly straight paused leg
Once the athlete can complete the last rep in full extension as seen above, he or she is to slowly return at a 5 second count, with the legs kept perfectly straight, to a vertical position if possible. In the vertical position (if flexible enough) the athlete pauses each rep for 15 seconds. The subject continues repetitions until failure. If there is a disparity in leg strength the weaker quadricep will begin fibrillating often shaking dramatically. This will be very visible and will require direct exercise such as leg extensions and straight leg lifts to correct and return to normal in the future.
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