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The Deep Knee Bend

 The Deep Knee Bend On the Pendulum Multi-Station

primiereFRED FORNICOLA, is the owner of Premiere Personal Fitness in Asbury Park, New Jersey. Fred is a fitness professional, personal trainer, strength and conditioning coach, fitness consultant, lifestyle fitness coach, as well as a published author.   Fred explains his approach to the deep knee bend.

There’s no argument that squatting (in its many variations) is undoubtedly a tremendous exercise that can build strength and pack on muscle! Whether it’s with a barbell, dumbbell, trap bar, bodyweight or a quality piece of equipment, squatting remains a very challenging and productive exercise for the entire body. Squatting should be one of those exercises that are part of a productive strength program, but the issue as a coach is to find the right variation for those who are entrusted to him.

Pendulum Equipment

Barbell squatting, for instance, is a tremendously effective movement, but not everyone is built to perform it. Limb lengths, body leverages, skill set and other variables can make the barbell squat a highly desirable exercise for some and contraindicating to others. Keeping that in mind, I have committed to what I feel is one of the best options for performing the “deep knee bend”.

Pendulum Equipment

At my training studio, Premiere Personal Fitness, I have one of the original Pendulum Multi-Station Machines. I primarily use the multi-station for squatting (the forerunner for the Pendulum Squat Pro) as I view it as one of the safest and most constructive means of squatting available. The Pendulum Squat Pro on my multi station has a natural feel and stresses the targeted muscle structures with less compressive forces to the joints.

Pendulum Squat

My Pendulum Multi-Station allows for squatting without stress to the lumbar spine and yet keeps the muscles of the hips and legs under constant tension…..right where it should be. The best part about the Squat Pro attachment is that it can be performed without a spotter and can be safely trained to momentary muscular failure if desired….. a Great Way to Get Strong. 

Pendulum Equipment

Speaking of Multi-Stations…….

Bicep Curl
Upright Row
Bench Press
Shoulder Press
Power Squat Pro
Calf Raise
Lying Leg Press
Underhand Lat Pulldown
Overhand Lat Pulldown
Triceps Extension

The new Pendulum PHIT Station is great for personal training and home gyms.  If you are in the military it is built to helicopter to your location on a pallet to Get Strong and Stay PHIT.


GSA approved


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A morning workout on the Pendulum Rack System at the College Strength and Conditioning Show in Fort Worth, Texas. The strength coaches are Staying Strong. The Pendulum Rack System