They're hard to come buy because they come fully built and can cost up to $20K! Its worth finding a gym that has one though because they are amazing to use.
Lol I listened to this while doing pendulum squats. Highly agree. I'm all legs no torso with horrible knees. with this exercise I can squat to an unholy depth without pain. People please find a gym with this machine. It's life changing.
I have long limbs relative to my torso. Thus even high bar squat with heels elevated doesn't work well to target my quads. In my home gym I found that front squat with heels elevated, safety bar squat with heels elevated using an open rackable hexbar, and smith mashine hack squat target my quads the best. I also do Smith mashine Bulgarian split squat, zercher squat with heels elevated, and Smith mashine vertical leg press. I use bands for the Smith mashine exercises to overload the quads in the easy part of the range of motion. Of course I also use leg extensions for isolation
Big benefit of the pendulum squat is also that you don’t need to load it up as much as a hack squat. 180 lb pendulum squat is equivalent to something like a 10 or 12 plate hack squat.
2:43 Pendulum Squat - best, as it goes most contractile range of quads and most people can get to full depth. Heavier at the top than bottom. 4:40 Hack Squats - 2nd best, similar to Pendulum Squats but some people may not be able to get to depth. Load profile is similar to Back Squat. Have to be modified to be heavier at the top using bands. 6:06 Free Weight Heel Elevated Squat (e.g Front Squat or Safety Bar Squat) - 3rd best, spine, back and torso can be a limiting factor Other Exercises: 8:45 Leg Presses - much less ROM. Can be good as a finisher. 9:02 Leg Extensions: Great for isolation at the top range of motion but not the mid or lengthened range of motions. Also have short ROM. 9:26 Lunges - good for loading quads fully lengthened and mid-range.
Great video as always man. How is my guy so under rated on subs? If I had 1000 friends I'd share this channel with them lol. Keep up the grind! Your time is coming.
Looking at getting either a hack squat machine or a pendulum squat for home gym, for a 6'2 foot guy with long femurs, what would be the best option? Looking for more quad isolation, not something that will hit my glutes. Have only used a hack squat, but if a pendulum requires less weights and space, it sounds like a winner.
The leg press you have small high platform . Many machines nit a complete flat surface but angled instead with a larger platform in which to lower your stance towards the bottom and also create a large rang of motion.
@@DDB-91 it's crazy how long they been shut now, hopefully gyms be allowed to open up now come march. Need to find a new gym though with a pendulum squat machine looks amazing
Thanks for the tips! Do you have any videos covering quad before starting the working set? Due to a previous injury, I have a hard time getting that mind muscle connection with the quads.
Your always knowledgeable. But Bulgarians over barbells and balancing act. You can hold 1 dumbell and hold on to a Smith. Or JUST do Bulgarian split squats on a Smith. Theirs your stability and loading issue solved....and if u elevate back leg....plenty on range in lead leg
Does it depend on the machine? Some hacks are better than others. Same thing with the pendulum squat machine. Depends what brand of hack or pendulum you have.
They’re subtracting weight at the bottom range of motion (where it’s hardest) so that the outer quads/different muscles of the leg aren’t limited by the lack of strength in the adductors at the bottom
Think I answered this on another video but here's the answer: Cluster sets are great because you can use a heavy weight for more reps than usual but might have an injury risk because you are handling heavy weight under increasing fatigue. Drop sets are great because you can create huge metabolic stress and pump from increasing the reps with decreasing weight, meaning there is very little injury risk. Rest pause is good because you can get a short rest between reps which can help you get more reps with a heavy weight but perhaps not build the same fatigue during the set as a cluster set, so there is perhaps less injury risk. Which technique you choose will be determined by the exercise. You sure as hell wouldn't do cluster or drop sets on squats cos that's dangerous, but rest pause is probably ideal. You would do cluster sets or drop sets on leg press, cos it's a much safer exercise. Basically, cluster and drop sets are usually best on machine exercises, rest pause is safer for free weights.
@@johnvintage193 you'll get the same answer from him lol, you think you can't trust my advice just cos my channel isn't a bodybuilding channel? You think that, as someone who has been deeply invested in training and health for almost 9 years that I don't spend a lot of time researching all this stuff? Can you not tell by my answer that I know wtf I'm talking about? Come on man this guy doesn't have time to answer your comment, but trust me he'd say something pretty similar.
We have the worse pendulum machine in my gym. It does do the curve it's more up and down. It's awful. I have put my back out twice with it and no one really goes near it. Any idea how to function this machine better? The plate is flat but had a raised edge that kills the ankles.
I definitely would recommend them, especially if you love training bare foot, and have goals on squat or deadlift strength.It makes you feels like you have no shoes on abs is extremely comfortable!!
Joe, when I do the elevated heel squat, I have a sticking point (an inch or so) above parallell when I come outta hole. When I do squats without the heel elevation, I have no sticking point a that height. What can cause this sticking point?
Aim for parallel and that'll be enough for now. Perhaps your stance is a bit narrow for your structure, a wider stance might give your femur more space in the hip capsule.
@PogChamp this. Live to fight another day man. Pain and injuries stunt growth in the gym if you try to work too much around them. Sometimes a stance change may be suitable to fix the issue. But if it's something structural that needs time to heal you'll be better of taking the required time of, returning. Re-paterning your movement and going from there
The one dislike is from Kassem and soon he’ll call Paul to dislike too. While they’re releasing a video tomorrow titling “why leg extensions is better than all these 3 exercises together”... wait and see lol
@@Msreesaranyan I would hope so.. Kassem business is almost based on making disliking videos of Joe. That just makes me laugh so hard loool. He is so jealous of Joe being much more popular than him.
@@Msreesaranyan He always “finds things to correct suddenly always of the exercises which Joe is posting lol. Even Joe is doing the best job giving ideas to help with us with the lack of machines. I was going to do Kassems course but would never support that bitter man
Would love to pendulum squat, but I’ve never been in a gym that has one.
They're hard to come buy because they come fully built and can cost up to $20K! Its worth finding a gym that has one though because they are amazing to use.
It feels much better then having sex!!!
Best invention there is
@@nathancampbell7286The Atlantis one is around $5k
@@rockon8174 There are ones that come fully put together that have counter weight systems that can cost that much chief.
Lol I listened to this while doing pendulum squats. Highly agree. I'm all legs no torso with horrible knees. with this exercise I can squat to an unholy depth without pain. People please find a gym with this machine. It's life changing.
I have long limbs relative to my torso. Thus even high bar squat with heels elevated doesn't work well to target my quads. In my home gym I found that front squat with heels elevated, safety bar squat with heels elevated using an open rackable hexbar, and smith mashine hack squat target my quads the best. I also do Smith mashine Bulgarian split squat, zercher squat with heels elevated, and Smith mashine vertical leg press. I use bands for the Smith mashine exercises to overload the quads in the easy part of the range of motion. Of course I also use leg extensions for isolation
WIsh my gym had that Pendulum squat machine lol
WIsh my gym had that Pendulum squat or a hack squat :(
My gym has neither a pendulum nor hack..just a leg press lol
@@CnSaliba - At least your gym is open, think yourself lucky. Here in England we are still fully in lockdown it's fucking shite.
@@DDB-91 *shit
@@AFA111 shite is actually another way of saying shit believe it or not haha
Pendulums take less plates to load it- saves time- win
Big benefit of the pendulum squat is also that you don’t need to load it up as much as a hack squat. 180 lb pendulum squat is equivalent to something like a 10 or 12 plate hack squat.
I agree. First 2 picks. 3 rd. Leg press
Top notch info HC will implement your advice
2:43 Pendulum Squat - best, as it goes most contractile range of quads and most people can get to full depth. Heavier at the top than bottom.
4:40 Hack Squats - 2nd best, similar to Pendulum Squats but some people may not be able to get to depth. Load profile is similar to Back Squat. Have to be modified to be heavier at the top using bands.
6:06 Free Weight Heel Elevated Squat (e.g Front Squat or Safety Bar Squat) - 3rd best, spine, back and torso can be a limiting factor
Other Exercises:
8:45 Leg Presses - much less ROM. Can be good as a finisher.
9:02 Leg Extensions: Great for isolation at the top range of motion but not the mid or lengthened range of motions. Also have short ROM.
9:26 Lunges - good for loading quads fully lengthened and mid-range.
Great video as always man. How is my guy so under rated on subs? If I had 1000 friends I'd share this channel with them lol. Keep up the grind! Your time is coming.
I've seen a ton of these videos, they're usually all the same. But i liked your last video, so ima check it out!
Dude, this video is awesome. Really, really helpful
🙏🙏🙏👊
Brilliant video! so so informative! Thank you for always providing such helpful content!
1st leg day - High bar heel elevated back squats.
2nd leg day - Hack squats.
Good to see my 2 main movements making the top 3.
I'm struggling to grow my wheels. Sucks to devote so much time and get minimal results. Appreciate the content.
High, heavy reps 20+
Somersault Squats. With Smith machine, big dumbbell or with kettlebells.
All the gyms closed yet I still force myself to go through the torture of watching this video 😂
Come to fla
Has anyone been able to convince a commercial gym to buy a pendulum squat?
Looking at getting either a hack squat machine or a pendulum squat for home gym, for a 6'2 foot guy with long femurs, what would be the best option? Looking for more quad isolation, not something that will hit my glutes. Have only used a hack squat, but if a pendulum requires less weights and space, it sounds like a winner.
I went pretty hard on the hack squat yesterday and my middle back is the most sore part of my whole body today.
I’m sorry I just can’t go all the way down on hack squat 😬😬
Awesome
Is a heels elevated squat at the smith machine an option if no hack squat and no pendulum?
Yes. Absolutely
The leg press you have small high platform . Many machines nit a complete flat surface but angled instead with a larger platform in which to lower your stance towards the bottom and also create a large rang of motion.
awesome detailed video and i agree 100%, but for who has a home gym and can’t do the first 2, only the ssb squat, which could be other 2 suggestions?
Love the videos , love the detailed explanation and justification behind the choices , wish I could be in the gym using these, gyms still shut in UK 😭
@@ssokolyk - I hear you with that mate, fellow englander here. It's beyond a joke now this.
@@DDB-91 it's crazy how long they been shut now, hopefully gyms be allowed to open up now come march. Need to find a new gym though with a pendulum squat machine looks amazing
Thanks for the tips! Do you have any videos covering quad before starting the working set? Due to a previous injury, I have a hard time getting that mind muscle connection with the quads.
Your always knowledgeable. But Bulgarians over barbells and balancing act. You can hold 1 dumbell and hold on to a Smith. Or JUST do Bulgarian split squats on a Smith. Theirs your stability and loading issue solved....and if u elevate back leg....plenty on range in lead leg
Bro looks like Tyler from Dude Perfect on steroids.
Does it depend on the machine? Some hacks are better than others. Same thing with the pendulum squat machine. Depends what brand of hack or pendulum you have.
yes it does!
idk coach i’ve seen people that are getting some leg activation while doing bicep curls
Please do "best exercises for glutes" thanks!!
Weighted hip thrusts
Would you conside a heel elevated trap bar an OK budget garage gym alternative to pendellum squat or maybe is there an better option?
What sets and reps do you use for your beard? Need some of them Beard gains!
The way I've seen some people do bicep curls, saying it gives them big legs might not be far off, ha
Now I have to find a gy with a pendulum squat. Lol.
4:55 What exactly are the rubber bands doing here? They aren't adding weight, they are subtracting it. Huh???
They’re subtracting weight at the bottom range of motion (where it’s hardest) so that the outer quads/different muscles of the leg aren’t limited by the lack of strength in the adductors at the bottom
To build muscle if you had to choose between drop sets and cluster sets / rest pause? what would you choose?
Think I answered this on another video but here's the answer:
Cluster sets are great because you can use a heavy weight for more reps than usual but might have an injury risk because you are handling heavy weight under increasing fatigue.
Drop sets are great because you can create huge metabolic stress and pump from increasing the reps with decreasing weight, meaning there is very little injury risk.
Rest pause is good because you can get a short rest between reps which can help you get more reps with a heavy weight but perhaps not build the same fatigue during the set as a cluster set, so there is perhaps less injury risk.
Which technique you choose will be determined by the exercise. You sure as hell wouldn't do cluster or drop sets on squats cos that's dangerous, but rest pause is probably ideal. You would do cluster sets or drop sets on leg press, cos it's a much safer exercise. Basically, cluster and drop sets are usually best on machine exercises, rest pause is safer for free weights.
@@RDS_Armwrestling I ask him, not you. Keep your answers for you
@@johnvintage193 you'll get the same answer from him lol, you think you can't trust my advice just cos my channel isn't a bodybuilding channel? You think that, as someone who has been deeply invested in training and health for almost 9 years that I don't spend a lot of time researching all this stuff? Can you not tell by my answer that I know wtf I'm talking about? Come on man this guy doesn't have time to answer your comment, but trust me he'd say something pretty similar.
@@RDS_Armwrestling man,that was a great comment , these idiots are stupid AF
@@RDS_Armwrestling I don't care what u do. I want an answer from hyperthrophy coach experiences not yours, thanks
We have the worse pendulum machine in my gym. It does do the curve it's more up and down. It's awful. I have put my back out twice with it and no one really goes near it. Any idea how to function this machine better? The plate is flat but had a raised edge that kills the ankles.
❤for🇮🇳 coach💪🏻🙏
Is a Rhino belt squat a good substitute for a hack squat?
smith squats would be better subsitute IMO
What about belt squats machine or free weight?
Coach, what’s your take on old school sissy squats?
Getting to proper depth is always is biggest challenge.
I wish I had at least 1 friend 😅
You will get one my man or lemme know if u dont
@@Msreesaranyan wish I can red heart your comment. Thank you ❤️
Do you recommend notorius lift shoes coach?
I definitely would recommend them, especially if you love training bare foot, and have goals on squat or deadlift strength.It makes you feels like you have no shoes on abs is extremely comfortable!!
Leg press. Les range. Exactly. Pure quads. And bombs hamstrings. Do split squats in Smith. By rep 12. Your done.
Joe, when I do the elevated heel squat, I have a sticking point (an inch or so) above parallell when I come outta hole.
When I do squats without the heel elevation, I have no sticking point a that height.
What can cause this sticking point?
Weak quads are causing your sticking point
Ruthless
Please, add Spanish subtitles to the videos 😥🙏
creo que no habla español =(
I can't squat that deep since my left hip hurts like hell when I do it, but I'm still gonna squat. Good video as usual coach
Aim for parallel and that'll be enough for now. Perhaps your stance is a bit narrow for your structure, a wider stance might give your femur more space in the hip capsule.
@PogChamp this. Live to fight another day man. Pain and injuries stunt growth in the gym if you try to work too much around them. Sometimes a stance change may be suitable to fix the issue. But if it's something structural that needs time to heal you'll be better of taking the required time of, returning. Re-paterning your movement and going from there
Excellent information coach
Just want to know how tall u are
Dang your arms are definitely growing 👍🏻👍🏻
Top 3 for abs, please! 🙏🏻
All you need is 1...Calorie Deficit
Hanging leg/knee raises,dragon flags,weighted Roman chair or deficit bench sit-ups
The one dislike is from Kassem and soon he’ll call Paul to dislike too. While they’re releasing a video tomorrow titling “why leg extensions is better than all these 3 exercises together”... wait and see lol
Kassem has a better job than disliking videos
@@Msreesaranyan I would hope so.. Kassem business is almost based on making disliking videos of Joe. That just makes me laugh so hard loool. He is so jealous of Joe being much more popular than him.
@@MikeMayfair it's not 'disliking',it's 'correcting' and no he isn't dependant on that.
@@Msreesaranyan He always “finds things to correct suddenly always of the exercises which Joe is posting lol. Even Joe is doing the best job giving ideas to help with us with the lack of machines. I was going to do Kassems course but would never support that bitter man
😂 imagine thinking you’re supposed/qualified to “correct” my work 😂
Whats the best exercise for quad MASS tho?
Frfr
First 😁