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Squatting Low With A Barbell

In this months Sports Medicine Journal researchers reviewed knee joint and vertebral column changes in relation to squatting depth and load.  They concluded, “Provided that technique is learned accurately under expert supervision and with progressive training loads, the deep squat presents an effective training exercise for protection against injuries and strengthening of the lower extremity.  Contrary to commonly voiced concern, deep squats do not contribute increased risk of injury to passive tissues.”

Getting into the low position when performing a barbell squat is difficult for many athletes.  Correcting form to obtain the appropriate depth can result in tremendous muscular power.  Coaches have systems for enabling athletes to squat low.  The following are a few of the areas that coaches address when trying to get athletes into a posture that maximizes their development:

Flexibility of the chest musculature

Shoulder flexibility

Bar placement

Ankle flexibility

Heel lift

Soft tissue work

Foot placement

Hip flexibility

Adductor stretches

The use of chains on the bar

Contracting glutes

Strengthening the core

Stretching the piriformis


Hamstring flexibility

Pendulum Squat Pro

Top load Pendulum Squat

As indicated there are numerous strategies a coach undertakes in correcting ones ability to squat.  The fastest way to amend form and at the same time strengthen the musculature responsible for moving into and out of a low position is to top load  the Pendulum Squat Pro. 

Top load squat

With minimal instruction an athlete can immediately get into the desired depth and hold form during the repetition strengthening the structures quickly that often take months of stretching and constant technique supervision.

Quickly become an ‘expert’ and 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