This exercise is an adapted version of the Standing Barbell Shoulder Press, whereby utilising a Pendulum Squat Machine. It is a movement often seen in Strongman sports but it is also a good way to overload the Shoulders with the aid of your Triceps due to the narrower hand position. Secondary muscles used are the Upper Back, Legs and Core for Stabilty and Forearms and Biceps.

This exercise is a very strict movemnt woth the additon of the chest pad. It is a great way to overload your entire Back as well as the Biceps, and Forearms with secondary muscles used Legs and Core for stability. It is significantly harder then the Free-weights version so go lighter!

This exercise is an adapted version of the Back Row utilising the Chest Press Machine, it is only possible if you have a similar set up in your gym. It places significant stress on your Core and Legs for stability as well as it's target areas being the entire Back, Arms and Shoulders.

This exercise requires the kit used in this video tutorial as it has been designed to take stress of the knees thanks to the position of the pad at the back of the Calves and to significantly increase Quad activation. Secondary muscles used are the Core, Shoulders, Calves and Ankle joint.

This exercise targets primarily the front and side of the Shoulders with secondary focus on the Upper Back, Upper Chest, Triceps and Legs for Stability. It is particularly helpful if you are rehabbing an injured or tight lower back.

This exercise is a great way to isolate the Upper Back, Arms and Middle of the Back, with secondary focus on the Legs and Core for Stability.

This exercise is a great compound move for working the entire Lower Body, with primary focus on the Quads, Glutes and Hamstrings with secondary focus on the Core, Calves, and Shoulders to a lesser extent.

This exercise is not a common one and can't be found in most gyms, however if you do have access to it then the benefits are significant. This movement isolates one Hamstring at a time and is therefore a great Unliteral movement to improve and correct any imbalances. Secondary muscles used are the Calves, back of the Ankle, Core and Arms to a lesser extent.

This exercise is a great way to isolate the Chest without putting unnecessary stress onto the Shoulders, Wrist or Lower Back, common areas that can be injure or aggravate when doing free-weight version. Secondary muscles used ae the Triceps, Shoulders, Core and Legs for stability.

This exercise is a great way to isolate the Glutes and Hamstrings with minimal stress on the Knee or Ankle joint. Secondary focus is on the Thighs, Core and Shoulders due to the pad weight resting on them.

Hanging Lateral Raises – This exercise is extremely challenging sand fully isolates the front and side Delt with almost 0 engagement from any other muscle group., secondary focus is placed onto the Traps, Elbow, Core and Legs for stability.

Hack Squat – This exercise is similar to the Pendulum Squat, however it has a pad for added support for the lower back so is an ideal option for those with weaker or rehabbing individuals. The same muscles are utilised here as with the Pendulum Squats.

In this video I show you 3 different foot positions for hitting your entire Lower Body, each variation hits one area more then then other, muscles covered are the Quads, Hamstrings, Calves, Hips with secondary focus on the muscles of the foot, ankle/heel and the arms.