@user6194747190109:

أحمد جادالله حسن

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Friday 04 September 2026 06:32:04 GMT

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عمر ود الضواها :

اي والله

2026-09-04 06:55:59

53

محمدحسين ود المقدم ✌️ :

ابشر يا بطل

2026-09-04 07:04:33

15

✊طه عبد الله الكباشي ✊ :

فيكم زول بعرف العضفها💪💪💪💪

2026-09-05 10:23:11

3

عمر محمد :

أي والله

2026-09-04 17:43:42

2

ود العوض الكردفاني511 :

🥰🥰🥺😳999😳511

2026-09-05 17:36:43

1

محمد خيرالسيد الكباشي :

صح السانك

2026-09-04 19:39:35

1

يوسف حسين الجراري9️⃣1️⃣8️⃣ :

اقسم بالله غناي💪💪💪

2026-09-05 16:43:41

2

🐅حفيد بني العوام500 :

الغالي ارحبووو✌✌

2026-09-06 11:14:01

1

يوسف || Yousif :

تبشر لعندك والله💪💪💪💪

2026-09-04 20:43:26

1

ناصر وردي الحمري 🔐909🔏شتت :

ود جادالله حبابك 💪💪

2026-09-04 21:56:42

1

عبدالله ابو التجاني ود البلد :

اي والله

2026-09-04 15:30:27

1

user8717873407961ودقريب :

صح ✅ لسان

2026-09-04 18:01:15

1

منيرحامد الكباشي (ود المقدم) :

ابشر بي عززك

2026-09-12 13:52:35

2

علي عيسى :

ابشر يابطل💪💪💪💪💪💪

2026-09-06 08:26:54

2

احمد الكباشي :

تسلم يا غالي

2026-09-04 15:30:04

2

ودالمرخي//249 :

حبابو والله

2026-09-05 17:40:16

2

فراس :

الله أكبر.

2026-09-04 15:18:11

2

ابو الحاج العايدي :

اي والله 💪

2026-09-04 16:15:19

1

🥷 الط⑅⃝اهᬼـابᬼـي🥷🇸🇩 :

الزول دا بعيد هييي🥷🫡

2026-09-05 12:16:43

1

حفيد عمدة هلال🤫☠️✅🔐 :

فريد في القوافي عندك ياخ حرم حبابك ✌✌✌✌

2026-09-05 19:37:59

2

ودعلـᬼ👑⑅⃝ـᬼوه :

ابشر هييي

2026-09-16 19:13:54

1

ودالـــغــريه الكردفاني249 GH :

النشمي كل النور

2026-09-05 10:05:04

1

قصي الهادي فضل الله العايدي :

صح والله العظيم

2026-09-05 18:37:37

1

ود الشيخ الكاهلي 5️⃣0️⃣0️⃣ :

اي والله يا ود جاد الله يا مبدع

2026-09-06 04:46:51

1

يآسـين عثـمـآن آلَبـ🌙ـوٌآدري :

حرم متكيف منك💪💪💪💪💪

2026-09-04 18:47:12

1

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ATG Somethings... I'd call it 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. They're set together between your feet, with your stance a bit outside shoulder width. Your ankles should be lined up with the back bell part of the dumbbell, meaning the dumbbells will be a bit in front of your base of support. At the start, you'll grab the dumbbells and sit down ATG, using the weight of the dumbbells to basically counterbalance yourself as you come down into that super deep squat. ** IMPORTANT... the key with this exercise is what happens out of the bottom. You want to actually TRY to lift the dumbbells up as soon as you can from the ATG position. This will automatically bring your body forward. But because they're heavy, you won't be ABLE to lift them off the ground until your body is in a strong enough leverage position to actually DO that and the dumbbells are within your base of support. And at that point, it puts a nice elastic stretch on the glutes and lower back. Then continue up with the deadlift movement. Once the dumbbells are up at thigh level, bring the dumbbells out to your sides (this is what brings in the biceps and upper back). Set your feet together then do an eccentric stiff-legged deadlift back to the start position. Push the dumbbells back together the repeat. 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. --------------- Want to build bigger legs? Try this free 3 week program.... Link in bio #squats #deadlifts #legs #gluteexercise #nicknilsson

ATG Somethings... I'd call it 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. They're set together between your feet, with your stance a bit outside shoulder width. Your ankles should be lined up with the back bell part of the dumbbell, meaning the dumbbells will be a bit in front of your base of support. At the start, you'll grab the dumbbells and sit down ATG, using the weight of the dumbbells to basically counterbalance yourself as you come down into that super deep squat. ** IMPORTANT... the key with this exercise is what happens out of the bottom. You want to actually TRY to lift the dumbbells up as soon as you can from the ATG position. This will automatically bring your body forward. But because they're heavy, you won't be ABLE to lift them off the ground until your body is in a strong enough leverage position to actually DO that and the dumbbells are within your base of support. And at that point, it puts a nice elastic stretch on the glutes and lower back. Then continue up with the deadlift movement. Once the dumbbells are up at thigh level, bring the dumbbells out to your sides (this is what brings in the biceps and upper back). Set your feet together then do an eccentric stiff-legged deadlift back to the start position. Push the dumbbells back together the repeat. 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. --------------- Want to build bigger legs? Try this free 3 week program.... Link in bio #squats #deadlifts #legs #gluteexercise #nicknilsson

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