Exercise Library
Squatcompound

PENDULUM SQUAT

Custom Training: Pendulum Squat. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

HOW TO PERFORM

  1. 1

    Set the machine's shoulder supports and depth stop so you can follow its arc with feet planted.

  2. 2

    Bend the knees and hips together, keeping the feet planted and knees aligned with the toes.

  3. 3

    Drive through the feet to stand tall without snapping the knees back.

THE STANDARD

Custom Training: Pendulum Squat. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

COACHING CUES

Use a depth you can control while keeping the trunk braced.Record the displayed resistance or added plates consistently; pulley ratios and starting resistance differ between machines.

COMMON MISTAKES

  • Letting the heels lift or the knees collapse inward.

300WOD STANDARDS

Foundation
Hoplite
Elite
Spartan

CUSTOM TRAINING ONLY

EQUIPMENT

Machine