Frankenstein Squat
A front squat drill with the bar resting on your shoulders and your arms held straight out in front. Teaches an upright torso and a solid front-rack shelf for front squats and cleans.
Primary muscles
- Quadriceps
Secondary muscles
- Glutes (Gluteus Maximus)
- Adductors
- Front Delts
- Traps (Trapezius)
- Transverse Abdominis
- Lower Back (Erector Spinae)
- Sets
- 3
- Reps
- 5–8
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Take a light barbell from the rack onto the front of your shoulders against your throat, then let go and raise your arms straight out in front at shoulder height, pushing the shoulders forward to form a shelf.
Brace your core and keep your elbows straight and arms parallel to the floor.
Squat down between your heels, keeping your torso upright so the bar stays on the shelf.
Descend to full depth without letting the bar roll forward.
Drive up through the whole foot back to standing, arms still extended.
Breathing: Inhale and brace before descending, exhale as you stand.
Coaching tips
Shoulders forward, chest up
Sit straight down
Arms stay level
Common mistakes
Rounding the upper back so the bar rolls
Dropping the arms
Hips shooting back and the torso tipping forward
Safety notes
Use a light bar; if it starts to roll, step back and let it fall onto the safeties.
Squat inside a rack with the safety arms set just below your bottom position.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.