Full body / Intermediate / Compound (multi-joint)

Frankenstein Squat

A barbell explosive exercise for the quads, with the abs, calves and glutes assisting.

At a glance

Primary

Quads

Secondary

Abs, Calves, Glutes, Hamstrings

Equipment

Barbell

Movement pattern

Squat

Level

Intermediate

Type

Full body, Compound (multi-joint), Explosive

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

1. This drill teaches you the proper positioning of both the bar and your body during the clean and front squat.
2. 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.
3. 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.
4. Return to the upright position by driving through the front of the heel and extending the knees and hips.

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