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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.



Syracuse University rebuilds their weight room with Pendulum strength training equipment.

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