Pendulum Squat For Huge Quads, and Massive Legs - Exercise Explained
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- เผยแพร่เมื่อ 27 พ.ค. 2021
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It is incredible how old machines get in fashion after so many years. I invented that machine, almost 35 years ago, sell my first and only one to a gym in Mexico and after several months they got rid of it because nobody used it !!!!!!
That’s crazy
Guessing there has been a renaissance in gym machines in the past decade after a powerlifting centric culture for the past 10 years. People are looking for old cybex hack squats Since theyre built better
Just used this for the first time ever
WHERE HAVE YOU BEEN ALL MY LIFE.
best quad piece EVER
I just tried this machine today and I absolutely love it. Your info also has been enlightening. Thanks for sharing.
I needed this video, amazing job 👊🏿
Thank you for this very helpful video! Hope your channel keeps growing.
Excellent advice, I'm trying to recover from patellafemoral syndrome in my knee with Achilles tendinitis. Glad I follow your videos because I didn't realize it all started from decreased dorsi flexion. A lot of calf stretching before doing legs helped tremendously. Much appreciated !!!
Keep on bringing the nerdy stuff! That's what we love!
I gotta get a pendulum squat! Or set up a trx system with a barbell!
amazing one as always Joe!!!!
Great explanation on the footplate angle! I made sure my pendulum had this feature after hearing you speak about it before.
For all those who don't have access to these in their gym, search for your local independent gyms that do. I'm sure they would appreciate your support after the last year or so of being closed!
Best content hands down! Thanks joe!
Really made me understand the concepts. I am more of a free weight powerlifting style trainer and experiment on my assistance exercises for more hypertrophy growth. This video was really an eye-opener for it made me to understand the principles behind the machines. Thanks for this wonderful content bro. Peace :)
This is the best leg machine ever; makes each and every leg workout challenging allows me to go ass too floor; something I have not been able too do in a long time.
Literally no commercial gym has this machine:( in fact very few commercial gyms have a hack squat, hex-bar, glue-ham raise, donkey calf raise, reverse hyperextension, or pullover machine
Right?? My old gym 20 years ago had a pullover and I barely used it 😭
Find a better gym!
Gold’s Gym Citrus Heights California we have this and all of the best equipment. As far as I know I think it would be called a commercial gym. I guess exception makes a rule?
Fitness Mania Riverside..has one.. it's great 👍
My gym has a pendulum and I fuckin love it. Especially since it feels soo good on my knees and back
Great explanation, thanks joe
Yes, you are very worth subscribing to!
Awesome machine and very challenging, without requiring a ton of weight. It’s been a great addition to my leg training.
What do you think is a good goal to aim for to get decent legs.4 plates?
@@vulturesiii6450a good goal is to stay consistent and aim for more volume. doesn’t always matter how much weight you got on the bar.
I'm so glad thegym i just joined has two different pendulum machines. I never seen one before and used it for the first time today.
i wish my gym had this and the lat pullover machine
Same here😅
My gym has 2 of both and only ever see it used by myself and about 3 others
Going to definitely use this machine a lot more after watching this, glad my gym has it. Great info
Lucky u. ¿¿Which gym's they have it??
My gym just got this and I love it
This is awesome I used this videos while on the pendulum squad machine today 💪🔥🇺🇸
Great video! I just subscribed and I got several questions. My gym has this machine and I want to use it because I have lower back problems, so:
1. I noticed on your foot pad it looks like you can place your feet higher or lower, like you said, will it still only work the quads or work hamstrings depending on foot placement?
2. Where do I put this in a leg workout routine?
3. What can I substitute in a leg routine and use this instead?
Thanks again for the video it helps👍
We have this paramount pendulum squat. It’s so smooth. And nice to not have load tons of plates.
My oldschool gym has this, and I was hesitent to try it out, but damn, it works hard AF!
This is why I wanna open my own gym. I am so tired of seeing amazing equipment but no commercial gyms have them.
These are crazy hard and humbling
My gym just picked one up today. Thanks for the explanation of what I’m about to get into!
Does this carry over to the Hack squat
@@vulturesiii6450 there’s definitely a different feel on pendulums compared to the hack. I’ll also add that the King Mfg hack is in a class of its own. If you can get access to one, do it and you’ll see what I mean.
@@RadicalFitnessLLC why r my glutes mostly sore next day and not quads. My feet position is as low as I can make it without heels raising
Great explanation..would it matter as far a benefit wise to use a machine or using two Henny attachment? curious on your take on this. Henny allows more freedom and side to side movements and I’m guessing that stimulates more muscle fibers?? Again, I’m just guessing on this but wanting your feedback..thanks for video
Great video.
I am thinking a little fly in the ointment with pendulum squats is that if you are really tall and/or have a long torso then your starting podition may be above parallel & that's going to make the movement a bit weird?
I used a Super Squat (aka V Squat) machine the other day and noticed a similar problem, albeit at the bottom of the movement.
Long story short, I think a V Squat might be a better option for some really tall people e.g. basketball players, though most bodybuilders are short kings and will be way better on the pendulum.
Nice explanation. What brand of pendulum squat are you using in the vid?
My gym just got this machine yesterday.
Randy Coyle Swing Squat FTW. Tried This one and Atlantis.
Nice shirt!
What brand do you recommend? Watson Gym Equipment looks very nice with the adjustable foot plate.
Pendulum squat seems like a pretty simple machine to make a yourself using a 3x3 rack upright. Pin it to the wall on one end and use power rack upright for safety.
This is the first time I’ve heard of that machine, but if I ever do come across this mythical beast, I’ll be sure to kick the shit out of my quads. Thanks!
I love this machine my gym has one
Couple things. The line of force is not quite that simple, it's curved and it changes through your body. Also, hypertrophy is created (for the most part) in the stretched position. So while being lighter at the bottom makes it easier, it takes away from the best hypertrophic "work" section of the lift. It's still a good ex. (great for the ego). Great for a finishing move in a giant set. i.e. Leg ext.- Leg press, Pend. squat. Great video.
would u say you have to go full hamstring to calf depth for maximal quad recruitment? or lets say just above that level of depth (still below parallel)
My gym just got one and I love it. Ours has the option to add weights to the front to act as a counterweight. Have you ever used that one? Can you make a video on why you would want to add a counterweight?
Counter weight provided more assistance as the weight draws in closer to the joint which drops off the over all resistance at the hardest point
I also like to use it for pistol squats on the pendulum; I can do them BW standing but not on an unloaded pendulum (yet). Obviously the machine unloaded still weighs something.
I´ll wait for the long femur team merch
What are your thoughts on on if your heels come off the platform and you push now through your toes? Bad or good or depends on the person and how their knees feel?
This is exactly what I was looking for because my gym has one. I love it but did not understand why. Follow-up question: what impact does the counterweight have on the exercise? My pendulum has a bar to add weight on the opposite side.
could you make a video about how to build "massive" calves?
This video is the definition of analysis paralysis
What happens when load the plates where your hands go? Does that change anything?
Did you ever measure the angle of the foot plate you use in this video?
Which is the better overall leg/hip builder; the pendulum squat OR the Compact Leg Sled? Overall. Most efficient, with the least lower back dominance and focus on legs/ hips?
How important is it to have heels down in a pendulum? My heels come up a fraction
My favorite machine to use for quads. my gym has this and no one really uses it.
Wish my gym had a pendulum machine
It looks stupid hard and good.
Absolute love using this machine and now I better understand why. Put me in club femur!
Those are great machines. What are the name Brand of those machines.
For the best stimulus on Leg Press, does it matter if you band it from the top (using more weight), or band it from the bottom? (allowing for lighter weights)
Nope
I love pendulum
how can I increase ankle dorsiflexion?
When you're in the hole or at the bottom of the rep you want the resistance profile to be lighter because that's where you are most vulnerable and the weakest.
How come they don't have that machine in the gym's. Wish they had them.
Could you mimic this with a cable sissy squat?
the watson normal hack squat is guilty of this...knees feel horrible doing
any one have schematics so i can build one ? some measurements to work with
Thanks! Any particular brands you can recommend?
Atlantis
Great video coach, can you suggest a particular company for a Pendulum , i have a Paramount and don’t really like how it feels
Atlantis or Arsenal are good.
Bro sell me your pendulum squat. 🤣seriously
Why are only my glutes sore next day even when my legs r down fairly low on pad
What if you have pendulum squat without the counter weight
could you talk about optimal training splits? How to combine exercises in days so they don’t overlap muscles and optimize time and recovery so we can get to next workout fresh while maximizing frequency? which best split checks all of these?
@@rockon8174 i agree but there are some ways and exercises that makes sense to pair them or not, for example hard to do same group or similar exercises on consecutive days etc
Can you recommend a brand that supplies a pendulum squat machine?
Atlantis
So with the natural profile that the pendulum has would you say it's odd to have the bottom be your sticking point? Often when I'm getting spotted on the pendulum my spotter will give me a slight touch out of the bottom on the last couple reps and I am able to finish the movement without any real assistance after that.
@@rockon8174 congratulations on missing the entire point of the comment chief. You've done exceptional work there
@@rockon8174 found the guy that doesn't have the nutsack to train beyond failure
Momentum Arm, maybe? Moment arm just doesnt compute. But, i think i would like this machine. Standing hack is my bitch at the gym!! Legday rules!!
A question: wouldn't a good exercise profile have to match the the curve of force output capabilities that muscles have (stronger at the lengthened part and weaker in the contracted part)? Meaning that for an exercise to be maximally efficient the torque would have to be maximal when the muscle is lengthened and less when the muscle is near maximum contraction. I am asking this because it looks like the pendulum squat profile is almost the opposite of the muscle generating force capabilities profile.
Muscles are strongest in the mid range, then lengthened and they are at their absolute weakest in the short range. I do get your question but the answer to that is here. The strength profile of what you are talking about is for single joint movements. When there are multiple joints moving the resultant of the torques produced at each joint will matter so essentially in every type of squat you will be weaker at the bottom and stronger at the top otherwise called as an ascending strength profile. Now technically your quad itself might be stronger in the lengthened position which would be the bottom of the exercise but because of these large moment arms you get into such a mechanical disadvantage that the difference of strength between the long and short position of the muscle becomes completely insignificant. I hope I was clear because without pictures it might be confusing
From what I understand, the quadriceps moment arm should also be considered. This moment arm is more favorable at 10-30 ° of knee flexion, although it was only analyzed up to 50 ° (Im et al., 2015). There is another study by Vigotsky & Bryanton (2016) in which the quadriceps moment arm (for knee extension) in the back squat is also analyzed (with similar results).
By considering the sum of the quadriceps moment arm + the length-tension relationship, we would have that it may be possible to work also in more "shortening" ranges. Also, I understand that the Working sarcomere lengths of the quadriceps is more stretching than we think (Beardsley, 2020).
Another point to highlight is that there is the machine's moment arm (higher on the rise and lower on the descent) and the moment arm on the quadriceps and hip (very similar to that of a squat: higher on the descent and lower on the rise). That is, they are opposites.
In summary, more aspects can be considered in addition to the length-tension relationship: muscular moment arm, joint moment arm, working sarcomere lengths, active insufficiency, exercise moment arm, type of load, etc. (Beardsley, 2020).
Personally, I do not usually stop in such detail, but it can help to understand that it may be possible to use other exercises that a priori, seem not to suit the strength profile.
Hope I helped, I'm not an expert on this either hehe.
P.S. Don't worry so much, there is no supporting evidence that adjusting the resistance profile to the strength profile maximizes musculoskeletal hypertrophy. It is a very recent area of research. Regards.
@@dualShockRK98 My bad: yes, the muscle is the strongest in the mid range like you said. I get that the moment arm is different at every joint when multiple ones are involved. And you are also correct about the "your quad itself might be stronger in the lengthened position which would be the bottom of the exercise but because of these large moment arms you get into such a mechanical disadvantage" part. I get what you are saying. This is essentially my question: wouldn't the large moment arm that is created when you are in contracted range must be in fact smaller for the exercise's resistance curve to be more efficient i.e to match the strength profile?
@@oxxzkkr Yes..in real world you can get results even though the exercise is not perfectly design and there are a lot of other variables that matter in the grand scheme of things. I was just curious and I am always trying to find the most efficient way possible with anything. Even though it is a very recent area of research I think it makes sense that adjusting the resistance profile to the strength profile maximizes musculoskeletal hypertrophy because you are able to create the maximum tension in all the range so there would be no sticking point because of the poor profile only complete muscle failure because the muscle is actually done not because it is in a mechanical disadvantage like @dualShock pointed out
@@eagleelisei Definitively, i also think is interesting and i believe it will be demonstrated soon. I would recommend you read the papers that i mencionated. Thx 👊🏿
If you put weights on the front part of the machine It gets heavier at the bottom?
No it reduces the weight. Old school ones start at 90lbs if you put weight on the counterbalance it drops the weight quite a bit. Each model is different brand to brand
I am 44 years old and normal squats are just too heavy on the back and there is way too much "cheating" involved, leg press does not cut it, those pendulum squats are just crazy without being heavy on the back, the day after 4 sets of those my whole legs are hurting, so i am doing these 2 times a week and deaadlifting 1 time a week.
Why did you reverse direction of the counterweight arm on the Paramount unit? It faces the other way. Is there a certain reason why you did so?
Nice catch. We don’t use it, and this way it takes up less space in my gym.
@@HypertrophyCoachis there any benefit to using the counterweight arm? Any particular reason you don’t utilize it besides space, as you mentioned? Thanks
@@HypertrophyCoach Got it. I have the same unit so I was wondering if there was a reason besides space. Makes sense, thanks.
Who do you think makes the best pendulum squat machine?
1) Paramount 2) Atlantis
Any brands u can recommend ?
Pendulum by Predator Strength collab with Coach Kassem.
I hurt my lower back on this machine the other day. Not sure if I went too low or what... trainer was with me as well. 😢
I'm a long femured girl. Dying for a pendulum squat.
What's the difference between a pendulum and a hack squat movement-wise?
In my home gym I just use an exercise band to mimick this
How plz🙏
Thats some heavy duty band you’ve got. You can put about 300 +pounds on this.
Pendulum Squat vs V Squat
What will be the best choice if we have to go any one of them?
The guy never answers our questions don't worry 😔
For hypertrophy stand point go for pendulum.
My gym doesnt have a hack or pendulum, gotta use the smith
Get a better gym lol
@@racecourt4166 if u paying bro pls
Gym doesn’t have this😔
Shoulder exercise explaining plz
My favorite machine. And nobody use it
Why does he say to post and ask questions if he never responds or answers them?
I was on vacation. Simmer
Good strength curve but doesnt work the rec fem
Too . . . much . . . babble . . .
Great comment! Eat big! Train heavy! That’s all you need!