Frankenstein Squat

Also called zombie squat, frankenstein front squat and no hands front squat.

Works

Quads, plus abs, calves, glutes and hamstrings

Equipment

Barbell

Level

Intermediate

Type

Compound

How to do it

Setup. This drill teaches you the proper positioning of both the bar and your body during the clean and front squat.

1. Place 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.
2. Squat 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.
3. Return to the upright position by driving through the front of the heel and extending the knees and hips.

Cues

• Bar on the shoulders, arms straight out.
• Elbows level, chest up.
• Sit straight down.
• Drive up, keep the bar still.

Common mistakes

• Rounding the upper back.
• Bar rolling forward.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Harder

Easier