Frankenstein Squat
Frankenstein Squat is a olympic lifting technique – frankenstein squat exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Abdominals, Gastrocnemius, Soleus, Gluteus maximus, Hamstrings
- Exercise type
- Olympic lifting technique – Frankenstein squat
Exercise technique
- Rack
Set a light bar at a height from which you can take it onto your front shoulders.
- Shelf
Rest the bar on your anterior deltoids without pressing it into your throat.
- Arms
Without holding the bar in your hands, reach both arms forward and move your shoulders slightly forward.
- Torso
Keep your upper spine upright and brace your abdominals.
- Lower
Track your knees with your feet and lower your hips between your legs.
- Bottom
Reach a comfortable depth where the bar stays on your shoulders and your heels remain down.
- Rise
Keep your arms high and extend your hips and knees together to stand.
Key technique points
- Start with a light bar.
- Rest the bar on the shelf formed by your shoulders.
- Keep your arms parallel to the floor.
- Do not let your chest fall forward.
- Keep your heels on the floor.
- Do not try to forcefully catch a slipping bar.
Common mistakes
Lowering the arms
Do not lose the front shelf and roll the bar forward.
Rounding the back
Do not collapse your upper spine as your shoulders move forward.
Pressing into the throat
Do not trap the bar against your neck so that breathing becomes difficult.
Using a heavy load
Do not attempt this unsupported-hand technique with a bar you cannot control.
Lifting the heels
Do not lose foot support to increase depth.
Raising the hips first
Do not let your hips rise while your chest drops.
Frequently asked questions
Frankenstein Squat: why is “Lowering the arms” a mistake?
Do not lose the front shelf and roll the bar forward.
Frankenstein Squat: why is “Rounding the back” a mistake?
Do not collapse your upper spine as your shoulders move forward.
Frankenstein Squat: why is “Pressing into the throat” a mistake?
Do not trap the bar against your neck so that breathing becomes difficult.
Frankenstein Squat: why is “Using a heavy load” a mistake?
Do not attempt this unsupported-hand technique with a bar you cannot control.
Frankenstein Squat: why is “Lifting the heels” a mistake?
Do not lose foot support to increase depth.
Frankenstein Squat: why is “Raising the hips first” a mistake?
Do not let your hips rise while your chest drops.
What should I focus on when doing Frankenstein Squat?
Start with a light bar. Rest the bar on the shelf formed by your shoulders. Keep your arms parallel to the floor. Do not let your chest fall forward. Keep your heels on the floor. Do not try to forcefully catch a slipping bar.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.