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.
Need a simple power exercise you can do almost any where? Or want to get the nervous system primed before your bigger lifts?
The D’Ball overhead throw is a great way to get some explosive movement through your hips, knees and ankles.
Be sure to get all the drive through your lower body, the ball should feel almost weightless through your arms and shoulders.
Look to get a good trajectory on the ball aiming for both maximum height and distance.
A big part of training to generate force should also be learning to absorb it. This is a great exercise for working on both.
Using a Deadball, drive with your legs to throw the ball at a wall with maximum horizontal force.
This should also force you to jump forward. Focus on the landing absorbing the force by breaking at your knees and hip and landing in an athletic position similar to a quarter squat.
As a progression to this you can land in a single leg stance. Make sure you balance and stick the landing for 1-2 seconds.