81.6K
ERFix Your Pendulum Squats πββ
@ericrobertsfitness
#Pendulum Squats
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SHWhy the Pendulum Squat Should Be in Your Workout Routine ποΈββοΈ
1. **Targeted Muscle Activation**: The pendulum squat provides excellent isolation for your quads. All you have to focus on is knee flexion while the rest of your body is supported.
2. **Reduced Spinal Load**: Unlike traditional squats, the pendulum squat reduces stress on your lower back, making it a safer option for those with back issues or those looking to prevent them.
3. **Consistent Resistance**: The pendulum squat machine ensures consistent resistance throughout the entire range of motion, providing a more controlled and effective workout.
Elevate your leg day with pendulum squats! #LegDay #StrengthTraining #Fitness #PendulumSquat
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π’ For online coaching shoot me a DM or email me at shulkfit@gmail.com πͺπ»
π§ To learn more go to www.shulkfitness.com
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@aminoasylum (SHULK20)
@j3university (MARC5)
@shulkfit
149.6K
MAPENDULUM SQUAT:
Iβve been using this in my training for months! I love this machine for quad work. I feel very stable and capable of working through the necessary range of motion to build my quads and progress weight with this machine.
Do you have one at your gym? Do you like to use it?
Itβs a brutal piece of a equipment, but I feel like itβs totally worth it!
@maddyforberg
565.9K
PAYou are able to get the deepest stretch on the quads via knee bend than any other exercise out there. And the best part, is the arc makes it surprisingly comfortable and ergonomic on your knees
@pathradecha
27.8K
COFirst time hitting 5 plates on the pendulum squat, clip is from a couple weeks ago.
#gymreels #reels #gym #bodybuilding
@coachandrepelser
29.2K
CAThe pendulum squat is thee most humbling exercise I have ever done. π
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#gymhumor #gymfunny #gymcomedy #gymlife #gymrelatable #gymgirl #gymhaha #gymmeme #gymmemes #fitnesshumor #gymjokes #relatable #fitnessjourney #gymmotivation #powerlifting #bodybuilding #powerbuilding #workouts #hardworkouts #easyworkouts #workoutsforwomen #stronggirl #liftheavy #exercise #pendulumsquat #squats #squatting #challenge
@cambam_lifts
1.6K
EVPendulum squats: the HARDEST squat variation. But why?!? Turn your sound up to find out π #pendulumsquats #legday
@evan.physique
52.8K
JAβ οΈStop doing pendulum squats like this!
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βοΈPendulum squats are a great exercise to absolutely crush the quads and to a degree the glutes because we are taking the knee and hip to almost complete flexion, which is what we want.
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πA lot of people tend to do this exercise incorrectly. They donβt have the set up right. This means having the feet ideally shoulder width if not wider, externally rotated foot can help as well. I would also ensure your whole foot in pressing into the implement and do not let your back come off of the pad, this is when lower back pain comes into play. This machine is amazing because it offers amazing stability and allows us to get good range of motion because the implements are angled - meaning easier on ankles to descend lower; this will have massive application because:
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βοΈMost of us are sitting in chairs for most of the day.
βSitting in the car
βSitting on the couch
βSitting on your desk chair
βSitring on the toilet
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β οΈCommon denominator here is a 90 degree angle that we sit in which never allows the ankles and hips to get to their end ranges of motion of flexion; limiting mobility and potentially limiting your gains and causing pain.
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βοΈWe as humans evolved squatting ass to grass. Most third world countries thatβs how they sit down; eat, go to the toiletβ¦ we have it backwards.. this is leaving a lot on the table not only for gains but for longevity.
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πWatch as I explain how to execute the pendulum squat correctly!
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πIf this was valuable, share with a bro or broette, like and follow for more no-nonsense content like this.
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#legday #legs #squats #squatworkout #squattips #squattutorial #quads #quadriceps #glutes #glutesworkout #exercisetips #strengthtraining
@jake.beast
156.6K
DRHave you used a PENDULUM SQUAT? Y/N let us know in the comments.β
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π PENDULUM SQUAT TIPS πβ
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1.) Go alllll the way down. Guys cut their ROM on this, missing growth benefits, all to use more weight. Iβm using 220lbs (not counting the machine) for sets of 10, and I have high bar squatted 500lbs for 10 before, so adjust from there!β
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2.) To find a comfortable position to go this low without your lower back rounding, you might have to place your feet a lot lower on the platform than youβre used to. This might require you to lower the weight EVEN MORE.β
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3.) Control the eccentric. This makes the movement both safer and more effective. This doesnβt mean you take 3 seconds to descend, but definitely donβt just drop into the hole.β
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4.) Choose a foot position that feels most comfortable and hits your quads the most. Thatβs a very close stance for me, but might be a wider stance for you.β
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BONUS: thereβs no inherent harm in locking your knees in most cases.β
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#rpstrength #nutritionscience #fitnesstips #fitnessmyths #rplifestyle #rpdiet #teamfullrom #rp #workout #hypertrophy #pendulumsquat
@drmikeclips
97.7K
1BFirst time on the pendulum squat..
@1bigten.fit
6.9K
NOhereβs some quick tips for your Pendulum Squats π‘
Set-Up:
Place your feet shoulder-width apart on the footplate, with your toes pointing forward or slightly outward. Adjust your foot position higher or lower to make sure you can bend your knees as much as comfortably possible while keeping your entire foot in contact with the platform.
Press your back firmly against the backrest and position your shoulders under the pads. Keep full back contact with the backrest throughout the movement to stay stable and in control.
Lowering Phase:
Slowly bend your knees and lower yourself down, aiming to go as deep as comfortably possible while keeping your heels and toes pressed firmly into the footplate. Move smoothly and with control, making sure the weight doesnβt pull you down too fast.
As you reach the bottom, stay in control - donβt let the weight drop or bounce. Keep steady tension so youβre ready to push back up smoothly without losing stability.
Lifting Phase:
Push through your entire foot to stand back up, keeping your back pressed against the backrest the whole time. Make sure youβre pressing evenly through your feet, not just your toes or heels. Stand fully upright, straightening your knees under control, before starting the next rep.
Key Tips:
Keep your entire foot flat on the platform at all times.
Maintain full contact with the backrest to stay stable.
Control the lowering phase - donβt let the weight pull you down.
Stay engaged at the bottom to avoid bouncing or crashing into the stop.
Push evenly through your whole foot to stand back up smoothly.
π‘π’π₯ππππ£ππ₯ππ’π₯π ππ‘πππ§π₯πππ‘ππ‘π.ππ’π
@nordicperformancetraining
860.5K
JEPendulum squats to failure (janky edition)
@jeffnippard
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