The Ralph Cornwell Files

Eight Weeks Of Training On The Pendulum 5 Way Head And Neck Machine

Ralph Cornwell is a Ph.D. candidate in health promotion/human performance at Virginia Polytechnic Institute and State University. Prior to pursuing his Doctoral Degree he was a collegiate strength coach.
Ralph finished a pilot study on head and neck training.  The purpose is building a training model for force dissipation by increasing the circumference of the head and neck musculature.  Dissipation of force from contact will lower concussive forces and protect the athlete during play.
Most Improvement in 8 weeks

4 inch circumference increase in upper neck,
3 3/4 inch circumference change in lower neck
53. 5 pound increase in head and  neck extension
49.5 pound increase in flexion
140 lb increase in parallel grip row
261 lb increase in levator scapula/ shoulder girdle elevation barbell movement

Least  Improvement in 8 weeks

1.5 inch increase in circumference upper neck
2.5 inch increase in circumference in lower neck
125 pound increase in parallel grip row
47.5 pound increase in neck extension
44 pound increase in head and neck flexion
215 pound increase in levator scapula/ shoulder girdle elevation barbell movement

Keep in mind, the speed of movement used was 3-4 second concentric 4-5 second eccentric, there was a pause in the contracted position of 1 second or the rep was not counted.  Over the weeks of the study the form became better and the weight increases continued steadily without compromising the strictest of technique required.

Use The Pendulum 5 Way Head And Neck Machine to Get Strong.
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Tags: Neck Training