Frankenstein Squat
How to do the Frankenstein Squat
- 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.
How to program the Frankenstein Squat
Sets and reps
As a compound movement, the Frankenstein Squat responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Frankenstein Squat is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Frankenstein Squat work?
The Frankenstein Squat primarily targets the Quadriceps. It also recruits the Abdominals, Calves, Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Frankenstein Squat?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Frankenstein Squat should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
