Don't try this one if you're into walking normally...
Because I can promise, if you do this one correctly and with intensity, walking normally is not going to be something you'll be doing for the next few days.
The concept behind this one is just like Zottman Curls (which is why I called it this)... using a stronger exercise on the way up and a "weaker" exercise on the way down to take advantage of the different leverages of the exercises.
The Zottman curl is done with regular curls and reverse curls for the upper arms.
For the legs, we're going to use Front Squats for the down phase and Anderson Squats (squatting off the rails) for the up phase.
How to do Zottman Squats
You'll need a power rack to perform this one as you're going to be setting the weight down on the rails at the bottom of the squat.
First, try this one with lighter weight to get an idea of the proper height for the rails. You're going to want to get a good range of motion on the Front Squats but the rails will need to be set high enough that you can easily get under the bar for Anderson Squats
For Front Squats, you can use either the clean grip or the cross-arm racking style. Either one is just fine.
Unrack the bar.
Step back and get into position for a negative-focused Front Squat.
When you work up to full training weights, you'll want to use a weight that is just a little more than your 1 RM for Front Squats (105% or so). We don't want to go so heavy that you can't effectively control and fight the weight on the way down.
Start lowering yourself down slowly. For the first half, you're going to just lowering the weight.
For the second half, once you pass that sticking point, you're going to FIGHT that negative.
In other words, try to squat it UP as the weight bears you down.
You're not just lowering the weight under control...you're trying to push up as it pushes you down.
Come all the way down until the bar touches the rails. Then set the bar on the rails.
I like to recommend you try and make as LITTLE noise as possible when you set the bar down. Don't just let it drop, set it down gently.
Because if you're actually fighting the weight, it should NOT make a ton of noise. If you find the bar is dropping onto the rails, you're using too much weight. Lighten it up and get that grind.
Once you've set the bar on the rails, duck your head under and get the bar set on your back and perform a back squat.
It's key to have this rail height set correctly before you try and get into this position. Practice this with an empty bar before you do this exercise, so you know you CAN actually get under the bar.
The bottom-start squat is a GREAT exercise for developing power out of the bottom of the squat. It removes all the elastic "rebound" energy you might normally rely on to get yourself out of the squat, forcing your muscles to do all the work. It can be humbling, if you've never done it before.
Now squat it up (that's an Anderson Squat).
Now re-rack the bar, switch back to a Front Squat and repeat.
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.
And you can "just squat, bro."
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