Squats, deadlifts, and not much rest. Can your legs handle it?
Next time you’re in a time crunch on leg day, try this superset workout from trainer Jeremy Scott.
By pairing the dumbbell squat with the dumbbell deadlift, you’ll be able to cut your gym time in half. You’ll hammer your posterior chain, honing in on the quads, glutes, and hamstrings. Since you’re using dumbbells and not a heavy loaded bar, place an extra focus on moving through the squat and deadlift movements with perfect form rather than just loading up the weight.
The workout pushes you through 5 rounds of the superset—and the only rest you’ll get is 90 seconds between each round. There’s a high volume of reps, since each round consists of:
20 dumbbell squats
12 dumbbell deadlifts
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👿 2 DB Leg 🦵 Session 👿 Grab Yo Self 2 DB’s (50lbs shown here) complete the following: 20 DB Squats 12 DB Dead’s 💀 That’s one cycle ~ rest for 90 seconds and complete this series for 5 total cycles to light up 🔥 those wheels quickly & efficiently. Scale the DB as needed and chase quality reps through full ROM not just the clock ⏰ Enjoy 😉 and tag 🏷 me at #jeremyscottfitness if you get after this 2 DB leg 🦵 session! #transformation #menshealth #squats #deadlift #legday #workout #fitnessmotivation #personaltrainer #scottsdale #az #phoenix #onlinecoaching #47daytransformation
To try it, grab a stop watch and two medium-weight dumbbells. Scott uses 50-pounders, but the goal is to do each set unbroken. So don’t be afraid to “scale the DB [weight] as needed,” he says.
Clean the weights up to rest on your shoulders and adjust your feet hips-width apart. You can continue to hold the dumbbells here, or do as Scott does in the video, and let the handles the dumbbells rest on the meat of each shoulder (just make sure to continue grasping the weights when you try this position). You can also switch to this variation in later rounds, when your grip is taxed.
From here, brace your core and keep your body upright, then lower into a squat. As you descend, the weight will pull you forward. Your core’s chore is to fight that pull to stay in position no matter what, so keep bracing to help avoid rounding your spine, then drive through the ground to stand back up.
Without breaking to rest, you’ll perform 12 reps of a double dumbbell deadlift. Use the same set of dumbbells, holding them with an overhand grip. Squeeze your core to stabilize, then bend at the hips, push your butt back, and hinge forward to lower the weight down as close to your legs as possible on a straight path, to the tops of your feet. Bend slightly at the knees, but keep your legs straight so you should feel this in your hamstrings. If not, sit back in your heels, and never allow your back to round. Keep that position as you pull the weight back up to the starting position.
Even if you’re super tight on time, rest the full 90 seconds before completing a second round. By the third round you’ll need every second.
Author: Gabrielle Kassel
Source: Men’s Health: The Double-Dumbbell Leg Crusher Will Build Tree Trunk Legs