Exercise Index - Pendulum Squat

[@mountaindog1]

If you like this you will love my leg training manual: mountaindogdiet.com/products/the-leg-training-manual/

[@popsgarcia2859]

John medows is gone but anytime I find a new machine or piece of equipment In a new gym his videos always have the information I'm looking for. So John medows will live forever. Thank you John..

[@Youngster543210]

This exercise is excellent for people with long legs and a short torso. A lot of hack squats and leg presses just dont cooperate with our biomechanics. This one however does. Single leg presses on the unilateral leg press, belt squats, and pendulum squats is my go to quad workout.

[@takesnotesonaboat2343]

100%. I’m 6’2” with long ass femurs and a short torso and every time I try to use a hack squat machine I feel like this ain’t made for me. Tried the pendulum and was like damn, this actually feels good for once

[@TheJakecakes]

Thats my build. I'm so strong in my posterior chain but my quads are so long and very weak

[@vulturesiii6450]

@@takesnotesonaboat2343 im 6 2 aswell and also struggle with hacks. Explain why it doenst feel right for you? I feel my lower back coming off the pad and am extremely weak at the lift compared to other leg movements

[@danielkrome6640]

@@vulturesiii6450 I'm 5'-9". 200 lbs....I can't do old hack squat good form. Cuz my ankle mobility is not good enough I feel weird with that workout. My knees hurts ...The regular Leg press too. My knees.....And if I put my feet more up then I'm using more of my glutes and hammies amd I don't want that. Barbell squat same thing.... So my perfect workout are the lunges with dumbbells. Walking or standing same position. My legs have grown from 21 inch to 25 inch in 2 years...Legs twice a week. Lunges and other hack squat machines that are more comfortable for my ankle mobility are the way to go....Every body is different.

[@gabmor7779]

Couldnt agree more. In normal squats or deadlift it seems like my lower back muscles have to work so hard, everything jumps in my back and i dont really feel the glutes that much. I feel like overactivating the lower lumbar erextors inhibits the glutes

[@chronometa]

I just visited a gym with one of these, goodness I got humbled lol. No wonder the weight loading part is so small.

[@garrettd1494]

Happened to me too. First time my girlfriend went with me she asked why I only put 45lbs on it

[@angelicaramirez2055]

@@garrettd1494 about to try this tomorrow and ima PR with just a 2.5 plate.. 🥹😂

[@koleary1798]

​@@garrettd1494 thank god its not just me! My goodness I've never encountered a more humbling gym machine in my life

[@patricklee8789]

If you are strong in the rear chain, it is actually not harder than any other squat variation. It does feel harder? Get your rear chain strength up. Pendulum squats are great for finding weaknesses.

[@koleary1798]

@@patricklee8789 I never would have thought that! I chalked it up to quad weakness. My posterior is super strong (relatively speaking).

[@matthewb9776]

i have a knee issue and this is the only squat-like movement i can do without pain. such an amazing machine!

[@70bigkev]

What a good coach John was. He explains everything so thoroughly, and he’s easy to understand. Rip, Legend

[@Matt-B11374]

I absolutely LOVE this machine. I have long legs and it really makes me work hard, but without the pressure like squats with a bar. A brilliant, safe and effective piece of equipment.

[@larryjohnson7154]

Stopped doing squats 40 years ago. My gym has several versions of these. Thx

[@BatmanBoss]

The Channel is growing fast Mountain Dog! Keep the great content coming!

[@mountaindog1]

thank you!

[@UltraSrbina]

Another machine I don't have in my gym(or my city).😅 Looks very good for stretching quads.

[@asas-ct7vs]

Same🙄

[@LambeauLeeeper]

Lol i was just thinking the same thing. Small town gyms.

[@UltraSrbina]

@@LambeauLeeeper on this channel you can find a lot of variations you can try, so results are there with minimal equipment. No excuses, go get it!🦍

[@p90-i7r]

Gym or city? We dont have any in my country 😂

[@UltraSrbina]

@@korkutemre6301 Just clean that bar from the floor and squat!

[@symqual1774]

I've never seen and heard Pendulum Squat before. It's the extra bonus training for me. John teaches the new thing and push me forward. Appreciate it so much as usual!

[@stupidasso77]

Walking up the platform or having your heels past the halfway point will put the focus of the lift on your glutes and hams. Walking down the platform or having your toes at or below the halfway point will put the focus of the lift primarily on the quadriceps. I use the Paramount 8800 at one of the gyms I go to. I like to warm up with leg ext and leg curl. Then do 10-12 sets of 15 reps. 5 or 6 sets working up on weight 5 or 6 sets working back down. I split the sets between “quads and glutes.” I tend to focus more on my quads as outer sweep is something I like.

[@bikedaft1611]

My gym has one of these, I’ve never had anything hit my quads just quite as savagely as this. Would highly recommend the pendulum squat.

[@DJLiddle]

I'm so glad you did a video on this. We have one at my gym and I've honestly never seen one anywhere else before. Such an awesome piece of equipment. Great video John 😁

[@BodybyScotty]

Amazing looking machine. As an old dude I have really learned to love squats in any machine. We are building a new YMCA here now and I sure hope we at least get a hack squat machine. Fingers crossed!

[@sailormoon206]

That machine is freakishly hard even without weights. I like it along with the belt squat machine because they are the only machines that allow me to get a deep squat without any back pain.

[@Lightman741]

Same here I just can’t barbell squat without pain at all but this feels amazing

[@isaacmorales7630]

Great design from a biomechanical standpoint, the actual limiting factor are your quads and not the lower back like it is the case in most V-squat machines. You can just focus in pushing away without any stress on the lower back

[@richardhill4224]

This machine is no joke. I have benn consistently training this twice a week for 8 months and it has helped to put 3inchs on my quads. Nothing gives me anxiety like loading this thing up it is a real quad burner.

[@mountaindog1]

its an awesome piece

[@richardhill4224]

@@mountaindog1 it sure is. Its especially brutal if you band the back of it. Its good to reverse band it to help you get it going at the bottom, this has been a real help in progressing with this machine as it helps to get you accustomed to heavier weights and build up to some big numbers

[@anab0lic]

@@richardhill4224 what foot/stance placement are you using for quads? Going to try one of these machines tomorrow.

[@richardhill4224]

@@anab0lic the lower your foot placement the more quad recruitment there will be. If you go with a should width apart and low enough with the feet that you get knee flexion over your feet that should burn the quads nicely. If you struggle with mobility you can rase the heals up and that will help. Then controlling the negative rather than just dropping and using slow controlled reps will 100% do the job. Good luck, this thing is a monster

[@anab0lic]

@@richardhill4224 have you tried going narrower than shoulder width apart with your foot placement? I always use slow eccentrics, i dont know why I see hardly anyone do them in all the gyms I've trained at, they produce far superior results.

[@Paul-Weston]

My gym has an Atlantis pendulum squat machine. I love it, because of the angle and the leverage of the weight being right out the back, you don't need to use a lot of weight. So that's less weight on your back and knees.

[@mountaindog1]

yea I love that one too

[@jrmuscle79]

I used that machine for the first time on a recent trip to Bev’s. Amazing. Thanks for the info John.

[@iseektruth64]

One thing to note is that because of the angle and range of motion of this machine, you will use SIGNIFICANTLY LESS weight! Trust me! The one in my gym has a guide to show you the real force equivalent for each additional pound of weight that you load onto it. It is a very, very humbling machine!

[@Michael-lj9pt]

My first time using it I put 40kg on it and destroyed my back

[@angelstoynov2221]

In my gym we have similar machine but you can also do calf raises. It's a mix of the 2 machines.

[@donaldsavage3699]

wow.. that's a nice squat machine . love to have one of those in my gym, I would never miss a leg day!..

[@samuelknight886]

I just started using the Pendulum Squat. I have a problem with regular barbell squats. John is right. You Definitely need to warm up before using the machine. And Hack Squat are no different.

[@ArizonaBrian41]

This is the quality video that made John so adored. 👌

[@julesmusic6353]

Threw out sqauts and started doing these as my new gym has this machine 💪🏼

[@adrianarambula6595]

Love this machine. I also have a hip issue right now and I can get a hella workout using this machine than a traditional barbell squat! Highly recommend. P.S. this machine will humble you very quickly if you’ve never tried it.

[@ryan215553]

I love it because it helps me get super deep and my knees, back, and shoulders don’t hurt while I do it!

[@JacksJacked]

Rip big man thank you

[@stevenbuchholz8865]

We have one of these at Madtown. I actually didn’t know how to use it until I saw one of your other videos. Ours has the counterbalance horn on the front. Good machine, it’s part of my accessories.

[@mountaindog1]

ill probably be there in october

[@chrisc8703]

They have it in my gym and i got legs in a couple hours!! Thanks John!

[@goodcat72]

I stopped squatting for the Health of my back since I discovered that machine

[@asas-ct7vs]

I'm never even going to see this machine 😂😅 Would be awesome tho!

[@phillipvazquez284]

I think every gym should have that machine

[@dalewatson6259]

My gym just got this equipment. Thanks for sharing.

[@sonjaemery]

Our gym has ordered one of these…..excited!

[@Drae2788]

“It’ll destroy your quads either way” 🤣

[@klubhead7070]

This gym in my town just a pendulum squat but I think it’s an Alantis one. Have bad news at only 27 so I’m hoping this will ease some of that

[@ElmwoodParkHulk]

My friend Joe Carrini invented one years ago that I think is better because it doesn't load the back , you sit and you still swing .....no pressure on the back at all

[@utubeskreename9516]

You can tell the dynamics are near perfect for slamming the quads while minimizing shearing forces on the knee. Shibby.

[@nafnnerf6486]

We just got one at my gym I got so excited and a bit to carried away with it. It took me a week to get over the workout

[@mptrader1620]

Great demonstration. How is the shear on the low back? Is it like the plate loaded squat press (Cybex) which has really no shear? Also from the demonstration it appears there is almost no risk of excessive hip rotation like on a regular leg press where low back rounding can occur if not careful? Also, who makes this one? Oh and btw finding one to try is the hard part. Too many gyms do not get the best equipment.

[@davereeve7324]

Due to a shoulder rebuild and bad knees I can't squat for shit. But got 200kg on the pendulum squat and felt amazing. Love this machine

[@sallahudinmehuddin8046]

Some people have longer femurs for their size and its more difficult for them to barbell squat due to the greater hinge angle.

[@nuavecmoi]

Is that machine vastly different from a hack squat machine?

[@bradd5961]

H John, what do you prefer - the v squat machine or pendulum squat machine? I have seen you use both? What hits the quads harder assuming you don't have injuries?

[@5cent27]

Used one of these for the first time today...... Guy at the gym said “we call it the humbler”. It was gnarly haha!

[@tonygibson6806]

I have one at my gym but tbh I'm a little scared of getting stuck at the bottom if I go to failure, I can't quite work out how I'd extricate myself, a spotter is probably must?

[@mountaindog1]

just go light at first and get the feel

[@aliciagarcia3853]

I have pain in lower back due to squatting and deadlifting do you recommend and weightlifting belts?!!!🤔

[@mountaindog1]

yes!

[@aliciagarcia3853]

Thanks!!!

[@arman78671]

Where would you recommend placing the plates? there’s multiple pins.

[@pgbb3597]

John, any good exercises you recommend on the Freemotion cable step machine? It has the adjustable platform with low cable handles on each side

[@mountaindog1]

cable crossover from low pulley position

[@Paramontana92]

we just got one in our gym today, so i am totally in love !

[@bradd5961]

John, went and purchased one (paramount brand) as an alternative over the hack for something kinder on the knees. I'm actually finding it harder on the knees. Do you have other clients complain of this issue. Weird thing is that the higher I place my feet (so more hamstring dominant), the more it seems to irritate them. Keen to hear your thoughts.

[@k_vng2633]

Are you interested in selling it?

[@illestdomer2005]

Would love to try one!

[@aliciagarcia3853]

Wow!! 😮What a machine!! 👊🏼

[@LiamHeadFace]

This machine is in my gym......the first time I ever used it the next day I was dead, legs were in absolute bits!! Great machine, I use it after barbell squats and it really burns the legs out!!

[@anwin4505]

This exercise scares me. If u fail ur done

[@joelfalco8735]

​@@anwin4505 you're not. in my gym you can just get out. you'll be fine

[@Jspec03]

My gym just got it two days ago. I tried it yesterday and damn 2 plates is alr damn hard lmao. My quad is on fire tho after just 3 sets of 5

[@mountaindog1]

awesome! what gym?

[@Jspec03]

mountaindog1 it’s called Wilfit here in Koreatown, LA.

[@Reinhardt4444]

Great video 👍.

[@bambooforrests]

Rest easy, John.

[@musclebone7875]

I do those, but my machine doesn't have any back support.

[@Grunger999]

My gym has a brand new Pendulum Squat machine. If i'm not supposed to do this exercise first, what should I do before this? (Squats are the first exercise in my program day for legs).

[@mikemcniel3086]

Awesome mountain... how do you like this machine vs the pit shark(belt squat)?

[@mountaindog1]

this one waaaay more

[@aliciagarcia3853]

I would use it def for squatting !!! 🏋 Luv it ! Just wish it was at my gym!!☹️😃

[@Heretogro]

Would this be training the quad in the lengthened position?

[@or8t]

"Don't just walk by it, try it" John which gym in Manchester England has this style machine; i'm litterally from there and would love to try one?!

[@mountaindog1]

Frontline!

[@or8t]

@@mountaindog1 Thank you so much!

[@user-fj2or3xp2c]

Do you push your knees out to the side on all leg excersize ?

[@mountaindog1]

i dont really try to...my mechanics are pretty good without it

[@coco46st]

Damn boss great job again... blessings

[@gabrielarteaga4847]

Rest in peace

[@mikkelchristiansen5639]

Belt squat or pendulum squat what Will you prefer 💪

[@carolineli848]

Well I wish more gyms (specially those commercial ones) had more equipment like that, so everybody could find something suitable for his body.

[@vSwampFox]

Hmm. I’ve actually had this first in my routine. B/c it’s my biggest weight mover! Everything after is lesser weight.

[@Kilo_of_Milk]

On my wish list

[@Dreandchip]

I randomly clicked on this video as I have this machine in my gym and I see Eugene from tiktok!!!

[@erics8524]

Do a how to build muscle in a planet fitness for those who don’t have anything else around them.

[@chadbreedlove5457]

I would love to have this machine at my gym.

[@terryterry941]

How much and where can I order it

[@Reinhardt4444]

Is this like a leverage squat or a v squat?

[@mountaindog1]

different feel

[@qasimimtiaz114]

Do feet position matter?

[@ElGordodeAlemana]

I have massive problems with this machine. If I put my feet low, I'll manage to get out from the bottom but my heels are lifting and I'm pressing through my toes. If I put my feet high enough on the pad to correct this, the lever will get so disadvantageous that I can no longer get out from the bottom. Sadly our pendulum squat does not have the ability to adjust the angle of the foot pad or the ability to add a counterweight, which helps you in the bottom position.

[@lightsleeeeper]

As we put more and more years under the bar, machines like this become more and more important.

[@72Dexter72Manley72]

Very true, but try to keep doing freeweight exercises as long as you can. Do the standing versions of those exercises also. You use more muscles when you stand. It is easier to do when you sit.

[@lightsleeeeper]

@@72Dexter72Manley72 To an experienced trainer's way of thinking... Often, "Machines help you keep your weights-up with your free-form movements." Of course, speaking to you as your hypnotist right now - "It's all just a thought, isn't it?

[@72Dexter72Manley72]

@@lightsleeeeper Man, this is what I know. I am almost 54 years old. The day I stopped feeding into the myth that you should lift lighter weights, when you get into your mid 40's. That was the day that changed me forever. Now I know we need to be careful as we age but we can do free weight exercises, as long as we want to. Barring an injury or mobility concern.

[@nk2012]

Which squat machine is better/safer? This or supersquat machine?

[@user-cm9ef4fw7m]

hahahahahahaha

[@ArmandoVelázquez-h4n]

Dónde la puedo comprar?

[@StayStoicAustralia]

I have put my feet up top or i cant go all way down and heels go up

[@randygentry2442]

Doubtful I will see one It has a very large footprint so It would take a special gym to offer it

[@meekrodriguez6438]

I like your workout videos

[@Jugghead]

Fuck! pretty sure not one gym here in Charlotte has this 😭😭😭

[@the_notorious_bas]

Unfortunately, my gym owner bought a shitty one from China. The fixed foot plate is way too steep.

[@bingyu3181]

Virt Real built your non-shitty one then

[@jmbdesigns3656]

i almost cried doing this machine at the gym 😭

[@matthewscarborough4920]

Just tried this in my gym, literally done my back in I only had 10kg on the plate, I must be doing something wrong just always feel like there is pressure in my lower back

[@scottcole1399]

Is that the same as a leverage squat machine?

[@TheCourtJester1956]

I think it's very similar. I have a leverage squat machine and I love it. I am able to work out my quads until I can't walk on that thing. With regular squats I cannot go to failure like I can on this machine.

[@edwardfortae2350]

I wish we had that. 😕

[@garrettd1494]

We have one at my gym and it’s the most humbling experience 🤣 amazing machine though

[@oldie4910]

wow ... nice machine 👍

[@Dsmirnovv]

Id love to know where Eugene got that shirt

[@Larry-dq4ig]

Unless you are super strong with legs, the machine is hard without weights on it. They have one at my gym.

[@andrewshorter8473]

Is this the same as a hack squat?

[@mountaindog1]

no sir

[@andrewshorter8473]

@@mountaindog1 thank you the clarification. Great btw; much appreciated.

[@TheJakecakes]

Man do I want one

[@72Dexter72Manley72]

Good video John. I think the biggest thing you said was at the end of the video. Guys use a full range of motion. Your body will last longer. 💪

[@minecraftlord568]

Full Body Joe or will it? www.advancedhumanperformance.com/parallel-squats-versus-atg-squats-part-1

[@40ozoracle61]

Rip mountaindog

[@nuavecmoi]

OH. MY. GOD. Syosset, NY? Oh, yeah, New York isn't only NYC. hahaha. I live in Queens, NYC. Just a little Upstate NY/Downstate NY humor.