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The Deep Squat

Training the Deep Squat on the Pendulum Squat Pro

The squatting technique affects the distribution of forces between the knee and hips.  The maximum angles of the hip and knee are almost reached simultaneously at the bottom of the squat.  Many avoid deep knee flexion to minimize the magnitude of knee-joint forces, as well as excessive stress on the lumbar spine.  Concerns about degenerative changes whether deep, half or quarter squats are all similar and relative to load, technique and progression.

Researchers published a study about the barbell squat in the Journal of Sports Medicine, Analysis of the Load on the Knee Joint With Changes in Squatting. Depth and Weight Load, their findings were – “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.”

The Pendulum Squat differs from the barbell squat in that it requires little to no coaching to be an ‘effective training exercise’.  The athlete simply enters the machine, learns where to place his or her hands, stands comfortably, disengages the lockouts and squats to any depth they desire based upon their current natural range of motion. Muscles create a torque to rotate each body segment, the Squat Pro is designed not to modify the action of the forces, but allow the athlete to maximize power at each joint angle.  A barbell squat necessitates bar placement, foot spacing, knee angle and other coaching points to relieve joint stress to accomplish the same action.

If an athlete has struggled to do a deep barbell squat, simply top load the Pendulum Squat Pro and Get Strong quickly in the low position.

Top Loaded for the Deep Squat

Training the Deep Squat on the Pendulum Squat Pro


Getting Strong

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The Upper Back

Different hand and forearm positions alter the activity within the targeted musculature during a weight training movement that requires grasping. When strength training the upper back utilizing a rowing motion, how you grasp, wrist flexion, wrist extension, forearm pronation, forearm...