Frankenstein Squat

Technique

How to perform Frankenstein Squat

1. Bring a light bar to your front shoulders with a controlled grip, or take it from a power rack set just below shoulder height.
2. Set your feet in your squat stance and position the bar on the front-shoulder shelf.
3. Extend your arms forward at shoulder height so the shoulders support the bar without your hands gripping it.
4. Keep your trunk firm and bend your hips and knees together to lower into the squat.
5. Keep your arms lifted, your feet planted and the bar balanced on your shoulders as you descend through your controlled range.
6. Extend your hips and knees to stand without letting the bar roll down your arms.
7. Grip the bar again before lowering it or returning it to the rack.

Programming relevance

Muscles involved

Primary targets: Vastus Lateralis, Vastus Medialis, Gluteus Maximus.