Featured Exercise: Frankenstein Squat
The Frankenstein squat is a hidden gem of an exercise I wish more people knew about.
I love this squat variation as it allows the body to find its own squat groove, with no room for compensatory movement patterns.
The nature of this exercise ‘forces’ the lifter into the best position needed to get the job done, while also activating the anterior core musculature – muscles which play a huge role in the execution of the front squat.
Having the bar in the correct position is key for success in this lift. You should be able to place the bar above your chest, as it meets your shoulders, in a way that neither chokes you nor places the bar too far down your arms
Once in that position, and assuming you meet the required mobility and stability demands of the movement, you should be able to lower into a squat with a straight, vertical bar path.
Easier said than done, of course. A simple cue I use with clients is to squeeze both hands into tight fists (this is actually a cue I use in many other exercises as well): the tension generated by the fists irradiate to other areas of the body, mainly the trunk, which needs as much tension as it can generate to maintain proper posture.
If you’re hesitant, try this out in a squat rack with the safety pins set to just past your bottom position in the squat.
This lift is best performed as a primer for heavy front squats, or as a low-intensity supplementary lift for practicing correct squatting technique.
- Unrack the bar as you normally would for a front squat, with the barbell sitting across your deltoids.
- Once in position, let go of the bar by stretching your arms straight out in front of you.
- Squeeze both hands into tight fists. Brace and try to create and maintain as much pressure through your midsection as possible.
- Initiate the movement by breaking at both the hips and the knees. Lower into the bottom position in a slow and controlled fashion.
- Squat back up and repeat for 6-10 reps.
About The Author
Since 2013, Barbara has been helping women of all fitness backgrounds get stronger, leaner and more confident, both inside and outside the gym.
Her passion lies in educating, empowering and encouraging women to find out what they’re capable of, and more.
You may also like
Training at Barbell Strength isn’t only about moving weight, it’s also about the connections you make along the way. In this blog post, a member shares their experience with navigating the powerlifting scene as part of the LGBTQ community.
In this article, you’ll get the full scoop on what exactly the mind-muscle connection is, when and how to use it, and what the practical applications are for powerlifters and other strength athletes.
The zercher hold is a challenging load placement variation for full-body movements. Find out how to take your training up a notch while developing some serious core and upper body strength.