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Get Bigger, Stronger Legs With Zottman Squats - Front Squat Negatives to Bottom Start Squats

3,546 views · Published 10 May 2016 · 4:30 · Indexed 22 October 2026

Channel: Nick Nilsson - the Mad Scientist of Muscle · 2016 · Sports

This combination exercise is going to mess your legs up big time...in a good way...

I like to refer to this as the legs version of the Zottman Curl. If you're not familiar with that exercise, it's a combination exercise where you do a regular dumbbell curl on the way up (the stronger of the two exercises), then rotate your forearms around and do a reverse curl negative on the way down (the weaker of the two exercises).

The purpose of this is to overload the flexors of your upper arm (biceps and brachialis) within the same exercise. Because the reverse curl is a "weaker" movement, the weight you can do for a regular is generally good for a negative-focused rep on the reverse curl.

This is a squat version of this concept. I like to refer to it as a "Zottman" Squat because the concept is essentially the same, just applied to squatting.

You'll need a power rack to perform this combination exercise.

You're doing to do Front Squat negatives, setting the bar on the rails at the bottom, then ducking under and doing an Anderson Squat off the rails to get the bar back to the top position.

It's a very simple concept that is going to ATTACK your legs.

Aim for 4-6 reps of this in total. If you can do more than 6 reps, you're not using enough weight. Repeat for 2-3 sets in total with at least 2 minutes rest in between sets.

This is a leg demolisher...very simple to set up and perform and extremely effective for building strength and mass in the legs.

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Discover Arnold's "squatting in the woods" trick for monster thighs... (best squat workout you'll ever do)
https://www.fitstep.com/2/time-volume-training/landers/countdown-tvt-squats.htm

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Get Bigger, Stronger Legs With Zottman Squats - Front Squat Negatives to Bottom Start Squats

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