Uploaded August 2026 | Updated September 2026, 2 weeks ago
I'd call this a cross between an ATG dumbbell squat and a dumbbell deadlift, followed by a stiff-legged deadlift controlled eccentric to get back to the bottom start position.
I found it really hit the entire lower body with a good range of motion (glutes, quads and hams, not calves), a good portion of the posterior chain and the biceps a bit (not as a target but as an incidental inclusion).
All you need is a couple of relatively heavy dumbbells for this... I'm using a pair of 115's.
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fitstep.com/goto/mass/youtube.htm
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This is an excellent exercise both for a home gym or a commercial gym... all you need is a pair of relatively heavy dumbbells, no involved setups.
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Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
I'd call this a cross between an ATG dumbbell squat and a dumbbell deadlift, followed by a stiff-legged deadlift controlled eccentric to get back to the bottom start position.
I found it really hit the entire lower body with a good range of motion (glutes, quads and hams, not calves), a good portion of the posterior chain and the biceps a bit (not as a target but as an incidental inclusion).
All you need is a couple of relatively heavy dumbbells for this... I'm using a pair of 115's.
----------------
Get my FREE Mass Targeting Specialization guide:
fitstep.com/goto/mass/youtube.htm
----------------
This is an excellent exercise both for a home gym or a commercial gym... all you need is a pair of relatively heavy dumbbells, no involved setups.
FOLLOW ME
YouTube ► youtube.com/subscription_center?add_user=nilssonnick
TikTok ► tiktok.com/@madscientistofmuscle
Instagram ► instagram.com/nicknilsson1
Facebook ► facebook.com/nicknilssonmadscientist
Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
