Exercise

Frankenstein Squat

Also known as: no hand front squat, zombie squat, arms forward front squat

Frankenstein Squat is a compound exercise for the quadriceps. Main target: vastus lateralis, vastus medialis and rectus femoris. Also works: gluteus maximus, upper abs, medial gastrocnemius and biceps femoris. Equipment: barbell.

EquipmentBarbell

TypeCompound (multi-joint)

MovementPush

CategoryOlympic weightlifting

Muscles worked

Primary

Vastus lateralis Vastus medialis Rectus femoris

Secondary

Gluteus maximus Upper abs Medial gastrocnemius Biceps femoris

How to do it

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