The barbell squat is a popular, seemingly simple, yet complex structural activity. The barbell squat affects the movement of each joint by the inhibition of another joint as one descends and ascends. Skeletal proportions between individuals vary significantly, as there are genetic, sexual, and age-related factors that all enter into the movement.

In performing the exercise there is knee and hip flexion, internal and external rotation of the hip joint, trunk rotation and tilt, pelvic tilt and more. Based on one’s anatomy each lifter may require different cues, as well as bar placement to get the most out of the movement.

Some coaching points used all based on one’s anatomical considerations:

1. More upright position the more knee flexion is achieved which reduces hip flexion

2. Greater forward trunk inclination decreases knee flexion, and adds more stress and muscular demand of the back musculature 

3. Squatting with the tibia more upright decreases knee flexion

4. Increasing tibia range of motion by moving it forward increases knee flexion

5. Rotating the foot out about 30 -50 degrees tends to increase hip adductor activity

6. A medium to wide stance in squatting that is shoulder width or standing with foot placement outside the shoulders tends to have more gluteus maximus activity

7. Deep squats, as well as partial have more gluteus maximus activity

8. The bar is placed high on the shoulders it allows for an upright torso but requires more knee flexion and more quadricep activity

9. The low bar squat across the posterior deltoid region is more hip dominant and requires more back musculature activity

10. Hand position during a high bar squat is narrower than a wider grip for low bar squatting.

Having someone knowledgeable to initially, and periodically instruct you with form squatting using a barbell aids dramatically in overall development. Knowing the anatomical complexity of the exercise Rogers Athletic developed the Pendulum Squat Pro to allow the lifter to do the best squatting motion based on each individual body’s structural features. With its ‘patented’ floating yoke that rests upon the athlete’s shoulders the machine’s weight is always on the musculature corresponding to an individual’s joint interactions, something that is difficult to obtain throughout an entire repetition range with a barbell regardless of coaching.

The Pendulum Squat Pro is a must for every facility.

Pendulum Squat Pro