Frankenstein squat
- Zielmuskel
- Gluteus Maximus, Quadriceps
- Synergistenmuskeln
- Adductor Magnus, Soleus
- Equipment
- Barbell
- Körperregion
- Thighs
- Typ
- Strength
The Frankenstein squat is a barbell front-squat variation that primarily targets the glutes (gluteus maximus) and quadriceps, with the adductor magnus and soleus assisting. The bar rests on your front delts while your arms point straight forward with no hand grip — the "Frankenstein" position forces a tall, upright torso and exposes any weakness in your rack position and upper-back posture.
Frankenstein squat: So führst du sie aus
- 1Set the bar in a rack at roughly mid-chest height and step under it so it sits across your front deltoids and the top of your shoulders.
- 2Extend both arms straight out in front of you, parallel to the floor, so the bar is balanced on your shoulders without your hands gripping it.
- 3Stand the bar out of the rack and take one or two steps back, setting your feet about shoulder-width apart with toes turned slightly out.
- 4Take a big breath, brace your core, and lift your elbows and chest tall to lock the bar against your front delts.
- 5Descend by bending your knees and hips together, keeping your torso vertical and tracking your knees over your toes, until your thighs reach at least parallel.
- 6Drive up through mid-foot, keeping your arms and elbows high so the bar stays put, until you return to a fully standing position.
- 7Complete your reps, step forward, and re-rack the bar safely onto the rack hooks.
Technik-Tipps
- Keep your torso as vertical as possible — the Frankenstein position only stays balanced over an upright trunk, so think "chest up, elbows up" the entire set.
- Hold your arms straight forward and parallel to the floor throughout; letting them drift down or to the side lets the bar slide off your shoulders.
- Brace hard before each rep and exhale through the sticking point on the way up to keep your trunk rigid.
- Start light to groove the rack position — this lift is about postural control, not maximal load.
- Always squat inside a rack with the safety pins set just below your bottom position so you can bail the bar forward if you lose it.
Häufige Fehler
- Letting the elbows drop, which collapses the shelf on your front delts and lets the bar roll forward off your shoulders.
- Leaning the torso forward, which dumps the bar off the front and kills the upright posture the variation is built to train.
- Letting the knees cave inward (valgus) under load, which stresses the knees and wastes drive from the glutes.
- Rising onto the toes as the heels lift, which shifts you forward, unbalances the bar, and shortens the range the quads work through.
Häufig gestellte Fragen
What muscles does the Frankenstein squat work?
It primarily works the gluteus maximus and quadriceps, with the adductor magnus and soleus assisting. The arms-forward rack position also demands constant work from your core and upper back to hold the torso upright.
What's the difference between a Frankenstein squat and a front squat?
Both rest the bar on the front delts, but a normal front squat lets you grip the bar (clean or cross-arm grip). The Frankenstein squat removes the grip entirely — arms point straight forward — so the bar is held only by your shoulder shelf, which forces a stricter upright torso.
How wide should my stance be?
About shoulder-width with toes turned slightly out works for most lifters. Keep your knees tracking over your toes through the full range so the glutes and quads do the work.
Is the Frankenstein squat good for beginners?
It can be, used light. It's an excellent drill for learning front-rack and upright-torso position, but because there's no hand grip the bar can roll off if your posture breaks, so start with an empty or light bar inside a rack.
How many sets and reps should I do?
Since it rewards control over heavy load, 3–4 sets of 5–8 reps with moderate weight is a sensible default. Keep every rep upright and stop the set once your elbows or chest start to drop.
