How To Do Frankenstein Squat
Frankenstein Squat is a unique variation of the Front Barbell Squat and primarily targets the quadriceps, gluteus and hamstring muscles.
Because you have to balance the barbell on your shoulders, there will be activation of the core muscles and frontal heads of the shoulders as well as the upper back.
In order to stabilise your lower back keep your upper body in an upright position.
This is a great exercise to develop the quadriceps muscles and to build strength in your hips.
It will also improve coordination as you have to maintain the upright position of the upper body throughout the movement.
Frankenstein Squat works best with light to moderately heavy weights and a rep scheme of at least 10.
Using heavier weights will shift your focus away from your quadriceps and toward maintaining upper body position.
Frankenstein Squat How To
- Position yourself at the back of a Squat rack.
- Grip the barbell, move forward and place the barbell on the front of your shoulders and let it rest.
- Release you grip and extend your arms forward. The shoulders should create a “shelf” and the bar must maintain contact with your throat.
- Ensure that you only move the shoulder blades forward; do not round the thoracic spine.
- Inhale, keep your core tight then initiate the squat by bending at the hips then flexing the knees.
- Keep your torso upright, the arms up and your shoulders forward while maintaining the bar in place during the squat.
- Squat until you are sitting between your legs or when the top of your thighs are parallel to the floor.
- Exhale then squat up by driving through the front of your heel and extending the knees and hips.
- Repeat until you have completed the targeted number of reps.
Form and Technique
Frankenstein Squat requires a great deal of balance and upper body stability.
The placement of the bar and the forward position of the shoulders shift most of the weight to the quadriceps.
If you are doing the Frankenstein Squat for the first time, start out with an empty bar to master the form and technique.
Only go as low as your degree of flexibility will allow. Do not allow your spine to curve.
If you lack hip and hamstring flexibility, use a weight-lifting shoe that has a 0.75 centimeter heel.
You can also place half kilo plates under your heel. An elevated heel will help you transition from the descent to the ascent of the squat where the weight shifts from the back to the front of your heel.
Routine for Strength: 3 sets x 12-15 reps
Routine for Muscle Gains: 4-5 sets x 6-8 reps