Muscle & Fitness UK – July 2019

JULY 2019/MUSCLE & FITNESS 123

TIPS

The set up of this machine is what will fatigue your muscle in the desired area. For

example, if you want to work more on the inner quads, you could take a wider stance

with the toes pointed out slightly. Or if you wanted to hit more of the glutes, you could

do a deep and wide squat, or maybe even have your feet higher on the platform, just

squeezing the glutes. The narrower and deeper you go whilst keeping your feet in the

central area of the platform will target the outer sweep and lengthen the quads for

a fuller, deeper thickness.

The potential for growth on the pullum pendulum squat is endless. Just make sure

you set it up and be prepared to feel completely burned out when you get off... have a

seat at the ready!

There are alternative pendulum squat machines on the market, but none with these

pullum available adjustments. So, find a gym that has one and get growing.

Thank you to WGC Norton Gym ( @nortongymwgc ) for allowing FLEX to use

its excellent facility and PULLUM Sports for their pendulum squat information

(@pullumgymkit) FLEX

THE MOVEMENT

FOR MASS

Once you have set up as above, you are
ready to kick ass. The fundamental
point of the exercise is to create tension
throughout the entire set, and this is
why the machine is designed with these
angles of movement. Once you have
un-racked the yoke arm, put your head
back and chin up. Keep your back straight
with the normal arch in the lower lumbar
keeping the chest up.

Fire the glutes and quads before you
start the lowering movement and keep
the feet ready to push through the lower
two-thirds of the foot. DO NOT push onto
the toes or lift the heal at all.

Slowly lower yourself into the depth of
the angle, without any spring or jerky
movements.

Once you reach full depth, slowly drive
up directly through the quads to the
start position, WITHOUT LOCKING THE
LEGS STRAIGHT.

Repeat this movement in a time under
tension manner for maximum results.
Remember, this machine is excellent for
drop sets.

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