Questions? Ready to start your project? Contact Us

7.31.2016

Using The Pendulum Reverse Glute/Ham

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.

A man working out with pendulum equipment

 

 A man working out with pendulum equipment

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.

A man working out with pendulum equipment
A man working out with pendulum equipment

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.  

A man working out with pendulum equipment
A man working out with pendulum equipment

related

2024 National Conference 

The 2024 CSCCa National Conference will be held in Fort Worth, TX, May 6-8th.  A great speaker itinerary and a great opportunity to experience Pendulum Strength Training Equipment. See you there! Getting Strong at the CSCCa

...
Belt Squat Attachment

Expanding your workout capabilities by adding attachments to racks in many facilities is key to athletic development. If you want to add belt squats, weighted chins, weighted dips, pulling movements, calf raises and more roll the Pit Shark attachment in...

Rack Attachments

The hamstrings are a group of muscles located on the back of the thigh: the bicep femoris, semimembranosus and semitendinosus. This muscle group functions to extend the hip, flex the lower leg and rotate the leg at the hip and...