Frankenstein Squat

A intermediate olympic weightlifting exercise for the quads, done with a barbell.

Main muscles: Quads
Also works: Abs, Calves, Glutes and Hamstrings
Equipment: Barbell
Level: Intermediate
Type: Compound
Movement: Push

How to do the Frankenstein Squat

This drill teaches you the proper positioning of both the bar and your body during the clean and front squat.
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.
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.
Return to the upright position by driving through the front of the heel and extending the knees and hips.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Frankenstein Squat

Questions

What muscles does the Frankenstein Squat work?

Mainly the quads, with the abs, calves, glutes and hamstrings helping.

Is the Frankenstein Squat good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Frankenstein Squat?

Good alternatives that train the quads: Clean from Blocks, Clean Pull, Hang Clean or Hang Clean - Below the Knees.

How many sets and reps of the Frankenstein Squat should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).