Frankenstein Squat
Description
The Frankenstein squat is a front squat variation where you balance a barbell on your front deltoids with both arms extended straight forward (like Frankenstein's monster). The position eliminates the ability to grip the bar, demanding perfect upright torso position throughout. Any forward lean drops the bar — making it an excellent technique drill for front squats.
Muscle Group
Equipment Required
Frankenstein Squat Instructions
- Set a barbell at upper-chest height in a power rack.
- Step under the bar and place it across your front deltoids — high on your shoulders, just below your collarbone.
- Extend both arms straight forward at shoulder height, palms down. Do not grip the bar.
- Brace your core hard. Stand tall.
- Step back from the rack. Set your feet shoulder-width apart.
- Sit your hips straight down with a perfectly upright torso.
- Descend until your hip crease drops below your knees.
- Drive straight up through your full feet. Maintain perfect upright posture or the bar drops. Use light weight.
Frankenstein Squat Form & Visual
Frankenstein Squat Benefits
- Excellent technique drill for front squats
- Forces perfect upright torso position
- Builds quad-dominant squatting
- Develops core bracing
- Reveals torso-lean tendencies
- Useful for Olympic lifting prep
Frankenstein Squat Muscles Worked
- Quadriceps (heavy emphasis)
- Gluteus maximus
- Anterior deltoid (bar support)
- Core (heavy bracing)
- Upper trapezius
- Erector spinae
Frankenstein Squat Variations & Alternatives
- Barbell Front Squat
- Dumbbell Goblet Squat
- Bodyweight Squat
- Cross-Arm Front Squat
- Zercher Squat
