Why Everyone Should Use The Pendulum Squat
When it comes to building strength, improving your squat, or adding size to your legs, the pendulum squat is a tool that deserves a spot in your training program. While many gyms have the popular basics such as the leg press, or even hack squat, the pendulum squat offers unique benefits that can make a significant difference in your training and Legends 24/7 Gym has it. Here’s why if your gym has a Pendulum, you should consider incorporating it into your routine.
1. Joint-Friendly with Maximal Tension
One of the standout features of the pendulum squat is its joint-friendly design. The machine’s setup allows for a natural movement pattern that reduces stress on the knees and lower back. Unlike traditional barbell squats, where improper form can lead to strain, the pendulum squat provides a stable and controlled movement pattern where you can focus on maximizing tension in your quads and glutes without worrying about the stability of your joints.
This is particularly beneficial for lifters who may have a history of joint issues or those who want to push their limits without risking injury. The pendulum squat allows you to train hard while maintaining longevity in your lifting career.
2. Consistent Resistance Curve
The pendulum squat offers a unique resistance profile, where the weight feels heaviest at the bottom of the movement and slightly eases as you ascend. This mimics the natural strength curve of your muscles, where you’re typically weaker at the bottom of the squat. By matching the resistance profile to your strength levels throughout the movement, the pendulum squat ensures that your muscles are constantly under tension, leading to better strength and hypertrophy gains.
This consistent resistance is a game changer for those who struggle with the “sticking point” in traditional squats. By providing resistance that matches your muscle’s capabilities, you can train more effectively through the entire range of motion.
3. Versatility for All Lifters
Whether you’re a seasoned powerlifter or a beginner, the pendulum squat is a versatile tool that can be adapted to different training goals. For those looking to build strength, the machine allows for the addition of heavy weights without compromising form (although you won’t need much weight to be challenged). For hypertrophy, the controlled movement and constant tension make it an ideal choice for a high degree of mechanical tension which leads to growth.
Additionally, the pendulum squat is an excellent option for lifters who are working through injuries or need to modify their training due to physical limitations. The stability provided by the machine allows you to focus on muscle activation without worrying about balance or technique (to an extent), making it a safer option for those who need it.
4. Enhanced Quad Development
If you’re aiming for bigger, stronger quads, the pendulum squat is one of, if not THE most effective exercises you can include in your routine. The machine’s design puts a significant emphasis on the quads, particularly in the lower portion of the movement where you can get maximum forward knee travel. This focus on the quads is something that’s harder to achieve with other squat variations, making the pendulum squat an essential tool for anyone looking to improve their leg development.
5. Complementary to Barbell Squats
The pendulum squat shouldn’t be seen as a replacement for barbell squats but rather as a complementary movement. By incorporating the pendulum squat into your routine, you can target your legs from different angles and with varying loads, leading to more balanced development and reducing the risk of overuse injuries.
For powerlifters, this can mean improved strength in the squat without the constant wear and tear on the joints that comes from heavy barbell squatting alone. It can also help address muscular imbalances and sticking points that might be limiting your progress.
Conclusion
The pendulum squat offers a unique combination of safety, versatility, and effectiveness that makes it a valuable addition to any strength training program. Whether you’re looking to build strength, enhance muscle growth, or simply protect your joints while still pushing hard, the pendulum squat is a tool that can help you achieve your goals. If you’re lucky enough to have access to this machine, give it a try and experience the benefits for yourself.
Are you looking for a coach? Get started today by applying for coaching here>> Contact — THE CREW (sheridanstrengthcrew.com)