This exercise is great to add into your training as a substitute for glute bridges/hip extensions at times where you may be unable to lay on your back or place pressure on your shoulders.
It is also a great tool to help teach correct cues and activation for the glute bridge. Often athletes can rely too heavily on quad and lower back contraction to drive the hip bridge. Switching to the kneeling position helps to teach the drive through the hips.
The added pulling from the band will also force you to engage the glute muscles to maintain an upright position
You can never have enough variations of pulling exercises and this one is a ripper. The pendulum row allows you to work on not only stabilising through your hips, and abs but it is also a great way to add some dynamic resistance to your pull work.
We aim to add in a minimum of 1 pulling movement for every pressing movement we program.
This variation is exceptionally good as when you pull the pendulum up, the load will actually increase adding more resistance at the top of the movement. Similar to adding bands or chains to the load.
This type of dynamic resistance is often neglected for pulling movements but should definitely be implemented regularly.
The reverse hyper extension is an amazing addition to any lower body strength program.
The dynamic movement targets the glutes, hamstrings and lower back so is perfect as a supplemental exercise to improve your deadlift & squats.
It can also be a great as an injury prevention tool for sport specific training. As working to control the eccentric portion of the movement places similar emphasis on the body to deceleration which can be the cause of many injuries in athletes particularly those in sports requiring frequent change of direction.
Make sure your hips are in the crease of the pad, engage your lats and abs as you hold the handles.
Squeeze through your glutes as you extend up & control the load on the way down, but keep the movement fluent.
This is great power exercise you can implement as a part of your accessory work or when equipments is limited.
It can be great to help develop speed and power in the first few steps of acceleration as well as teaching the athlete to generate power from the ground & hips for any throwing sports (baseball, cricket, javelin, boxing).
Start with your feet level and the ball in one hand, step forward with your opposite leg. Then driving through the rear foot launch the ball as hard as you can into the wall.
Repeat 5-8 times on each side.