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One Way To Do A Manual Squat

There are several good ways to do a manual squat the following is one:

The manual squat is extremely effective. Like all manual resistance exercises the lifter and the spotter must work together. Of all the manual exercises it couldn’t be more true in manual squatting.

The lifter must get into and maintain the correct posture or the exercise becomes almost impossible to spot. The correct position is that the shin always remains perpendicular to the floor never moving from 90 degrees during the entire exercise. Every degree of lower leg movement from 90 degrees means the athlete is losing musculature tension and therefore, utilizing leverage to make the exercise easier.

manualThe idea of the manual squat is to rotate around the knee joint and limit as much leverage as possible. Doing this enables the spotter to effectively apply resistance to an otherwise  extremely powerful lifter and lever system. 

In the picture to your left the exercise has already begun as the lifter started about 4-6 inches lower. The lifter is lightly holding on to the grooves in the cement pillar with his fingertips  for balance. 

The shin should be perpendicular to the floor. In the picture the athlete needs to sit back as his shin has drifted forward several inches from 90 degrees…. Not Good.

The spotter applies pressure at the hips. The athletes job is to rotate up and forward. Understand what we are talking about is manual1rotation of the musculature around the knee. During the movement the femur or thigh bone will swing towards the post that the athlete is grasping, while the lower leg remains stationary. The athlete is instructed not to use his arms just the target muscles of the legs, hips and glutes.

In this picture the lifter needs to raise himself up and forward only about 4-6 more inches. He should never totally straighten his legs.

The shin in the photo is still to far forward.

You will find that an athlete is very weak in the lowest position of the squat and many do not like this unfamiliar position, which causes a high level of muscular pain during the movement. This is where the spotter makes sure the athlete does not move the shin forward or backwards for leverage and uses only their leg muscles to elevate themselves to develop great strength.

During the lowering phase lifters tend to try and relax near the bottom to release tension, but they must maintain the stress throughout the movement.

Lifters are allowed to make large lifting soundsarrgghh… during this exercise while they release air…as long as they maintain their dignity….

The manual squat is a great exercise, especially right after a Pendulum Hip Press or Pendulum Pro Squat or Barbell Squat to GET STRONG.



Closed And Open Chain

Open kinetic chain exercises of the lower limb are movements, where the distal segment is unloaded and free to move. The opposite is true of closed kinetic chain exercises, whereby  there is enough resistance to prohibit free motion.

Closed kinetic chain exercises are movements such as squats, Pendulum Squat Pro, leg presses and lunges, while open chain exercises are actions like leg curls, leg extensions and the Pendulum Reverse Glute Ham.

The kinetic chain can be understood as interrelated joints and body parts working with one another during motion. This creates a chain of events that affects the movement of neighboring joints and segments.

The advantage of open chain movements is that they tend to be better at isolating muscle and often are selected for specific rehabilitation and used to accentuate performance. While closed chain movements in general would be classified as more functional and closely approximating movements that are used in sport and daily life.

Pendulum Reverse Glute Ham Machine

Open Chain Reverse Glute Ham

Pendulum Power Squat Pro

Closed Chain Pendulum Power Squat Pro

Pendulum Power Squat Pro XT

Closed Chain Pendulum Power Squat Pro XT

Arkansas Baseball Weight Room
arkansas weight room
arkansas weight room
arkansas weight room
arkansas weight room
arkansas weight room
2-for-2 Method

Some trainers, coaches and athletes use what is called the 2-for-2 Method for increasing training load. The rule is if the trainee can perform two or more repetitions over one’s ‘repetition goal’ in the last set of an exercise, for two consecutive workouts, the weight is added for that particular exercise the next training session.

Bench Rep