Muscle & Fitness UK – July 2019

FLEX

122 MUSCLE & FITNESS/JULY 2019

Footplate

adjustment

Narrow

mid stance

Wide

stance

Narrow high

glute stance

Start

PENDULUM SQUAT THE
PULLUM WAY

As with any exercise, setting the movement
up correctly from the start will give you far
quicker results in terms of contraction and
flooding the muscle groups with blood. If you
don’t perform the exercise correctly, the
tendons will take the strain and your results
will be hindered.
The pullum pendulum squat has the
perfect adjustments for maximum leg
development. Set it up and watch the mass
commence.

THE SET UP

Make sure the pendulum arm is at the

right height for you.

Check that the footplate is at the
right distance for your height.
Do this by positioning yourself into the seat

carriage and rest the shoulder pads on your

traps.

Place your feet onto the footplate.

I recommend a shoulder-width

stance if it’s your first time. You can tell

whether your feet are too close or too

far apart from the angle of your legs.

The angle line of your legs should be

between 50-60 degrees to the floor.

If you are too close, you will feel very

upright, and if you’re too far, you will feel

like you’re hanging on.

The pullum machine has an

adjustable footplate angle. The

benefit of this is that if you have an achilles

problem, you can lower the angle. Or, if you

have a knee injury, you can also move it to

suit your problem.

I would suggest that you start the

movement with zero weight and a

spotter if it’s your first time using the

pendulum squat machine. The depth of the

movement is vast and it doesn’t get easier

at any point during the exercise.

Don’t forget, this machine has a

counterbalance. The benefit of this is

that you can load the counterbalance pin

and this will remove a lot of the weight from

the movement. You could use this if you

struggle to lift the arm with no weights, or

if you have an injury and are unable to load

much onto the rear pins behind the seat.