Frankenstein Squat

Frankenstein Squats are an effective exercise designed to teach proper body positioning while performing the clean and front squat. This drill requires the weight to be placed on the front of the shoulders and the arms extended in front of the body. The shoulders should be pushed forward to create a shelf and the bar should remain in contact with the throat. The squat is performed by flexing the knees and hips, sitting in between the legs and keeping the torso upright. At the bottom of the squat, the hamstrings should touch the calves before returning to the upright position by driving through the heels. This exercise helps to ensure proper body mechanics and form during the clean and front squat.

1. Start by placing the barbell on the front of your shoulders, making sure to release your grip and extend your arms out in front of you. Push your shoulders forward to create a shelf for the bar and ensure that it is in contact with your throat. Be careful not to round your thoracic spine, and only move your shoulder blades forward.
2. To begin the squat, flex your knees and hips while keeping your torso upright. Keep your arms up and your shoulders forward, making sure that the bar stays in place. Continue squatting until your hamstrings make contact with your calves.
3. To return to the upright position, drive through the front of your heels and extend your knees and hips. This will push you back up to standing.

1. Ensure that the barbell is placed securely on the front of the shoulders, with the arms extended in front of you.
2. Create a shelf with your shoulders by pushing them forward, while keeping the bar in contact with your throat.
3. Avoid rounding your thoracic spine; only move your shoulder blades forward.
4. Keep your torso upright throughout the squat, with your arms up and shoulders forward.
5. Go down into the squat until your hamstrings touch your calves.
6. Drive through the front of your heels to return to the upright position.
7. Focus on maintaining proper body mechanics and form throughout the exercise.
8. Start with lighter weights and gradually increase as you become comfortable with the movement.
9. Always warm up before performing Frankenstein Squats to prepare your muscles and joints.
10. Listen to your body and stop if you experience any pain or discomfort.
11. If you are new to this exercise, consider working with a qualified trainer to ensure proper technique.

To incorporate Frankenstein Squats into your workouts, you can follow these steps: 1. Warm up: Begin your workout with a dynamic warm-up to prepare your muscles and joints for the upcoming exercises. This can include light cardio, mobility exercises, and activation drills. 2. Set up the barbell: Place the barbell on the front of your shoulders, just below your collarbone. Release your grip and extend your arms in front of you, keeping them parallel to the ground. Push your shoulders forward to create a shelf for the bar and ensure it stays in contact with your throat. 3. Proper positioning: Focus on maintaining a neutral spine and avoiding rounding of the thoracic spine. Only move your shoulder blades forward, keeping your upper back engaged and stable. 4. Squat down: Initiate the squat by flexing your knees and hips, sitting down between your legs. Keep your torso upright, arms up, and shoulders forward throughout the movement. The bar should remain in place on your shoulders. 5. Full range of motion: Descend until your hamstrings make contact with your calves, ensuring you achieve a deep squat. This will help improve flexibility and mobility in your lower body. 6. Drive through the heels: Return to the upright position by driving through the front of your heels and extending your knees and hips. Focus on maintaining a strong core and pushing the barbell up with control. 7. Repetitions and sets: Perform the Frankenstein Squats for the desired number