Napra

Frankenstein Squat

Olympic weightliftingIntermediate QuadricepsAbdominalsCalvesGlutesHamstrings Power rack / squat rackBarbell
Frankenstein Squat, step 1
1. Bar resting on your chest and front shoulders with your arms straight out in front (not gripping it).
Frankenstein Squat, step 2
2. Squat deep with a tall torso so the bar does not roll off your chest.

How to do it

  1. This drill teaches you the proper positioning of both the bar and your body during the clean and front squat.
  2. 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.
  3. 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.
  4. Return to the upright position by driving through the front of the heel and extending the knees and hips.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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