Frankenstein Squat
Muscles worked
Instructions
- 1This drill teaches you the proper positioning of both the bar and your body during the clean and front squat.
- 2Place the barbell on the front of the shoulders, releasing your grip and extending your arms out in front of you. The shoulders should be pushed forward to create a shelf, and the bar should be in contact with the throat. Ensure that you only move your shoulder blades forward; don't round the thoracic spine.
- 3Squat by flexing the knees and hips, sitting in between your legs. Keep the torso upright, the arms up, and the shoulders forward, and the bar should stay in place. Go to the bottom of the squat, until your hamstrings contact your calves.
- 4Return to the upright position by driving through the front of the heel and extending the knees and hips.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Frankenstein Squat
The Frankenstein squat is a teaching exercise that trains proper torso and bar positioning for the front squat by removing the arms from the equation, isolating the role of the upper back and shoulders. With the bar resting on the front of the shoulders without being held by the hands, you squat down while keeping the torso perfectly vertical, an excellent technical correction tool.
check_circleBenefits
- check_circleTeaches proper torso positioning for the front squat
- check_circleStrengthens posture and thoracic mobility
- check_circleExcellent technical correction tool
lightbulbExecution tips
- lightbulbUse a very light load; this isn't a strength exercise
- lightbulbKeep the elbows high to create a shelf with the shoulders
- lightbulbStop immediately if the bar starts to slip
warningCommon mistakes
- warningToo much load, making the bar unstable
- warningTorso leaning forward during the descent
- warningElbows dropping, losing the shelf position
helpFrequently asked questions
Does this exercise replace the classic front squat?expand_more
No, it's a technical learning exercise used as a complement, with a very light load.
Why do such an uncomfortable exercise?expand_more
It forces you to correct torso positioning, which directly improves classic front squat technique.
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