Smith Frankenstein Squat
- Target muscle
- —
- Equipment
- Smith machine
- Body part
- Thighs
- Type
- Strength
The Smith Frankenstein Squat is a front squat variation performed on the Smith machine where the bar rests on the anterior deltoids with both arms extended straight out in front, palms facing up. This position eliminates any grip assistance, demanding strong core bracing and upper-back stability while placing high tension on the quadriceps through the full range of motion.
How to do the Smith Frankenstein Squat
- 1Set the Smith machine bar to roughly shoulder height and step under it so the bar rests across the front of your shoulders on your anterior deltoids.
- 2Extend both arms straight out in front of you, parallel to the floor, with palms facing up — the classic 'Frankenstein' position.
- 3Step your feet roughly shoulder-width apart with toes turned out slightly, far enough forward that your torso can stay upright during the descent.
- 4Unrack the bar by rotating the hooks and stand tall with your chest up, core braced, and lats engaged to pin the bar in place.
- 5Begin the descent by pushing your hips back and bending your knees simultaneously, keeping the bar stable on your shoulders without gripping it.
- 6Squat down until your thighs are at least parallel to the floor or slightly below, maintaining an upright torso and keeping your knees tracking over your toes.
- 7Drive through your full foot to press the floor away, extending your hips and knees at the same rate to return to the starting position.
- 8Lock out at the top without hyperextending your lower back, then immediately begin the next rep or re-rack safely by rotating the hooks.
Form tips
- Squeeze your upper back to create a stable shelf for the bar — if your front deltoids lose tension, the bar will roll or slide.
- Keep your elbows high and arms parallel to the floor throughout; dropping them shifts the bar forward and disrupts your balance.
- Breathe in before you descend and brace your core hard as if bracing for a punch — this is the main thing keeping the bar steady without a grip.
- Let the Smith machine's fixed bar path handle lateral stability so you can focus entirely on staying upright and controlling depth.
- Start light until the position feels natural; the 'Frankenstein' arm position is unstable and balance must be built progressively.
Common mistakes
- Letting the arms drop during the squat, which destabilizes the bar and forces an unsafe forward lean that shifts load off the quads and onto the lower back.
- Placing the bar too high on the neck rather than the anterior deltoids, which creates discomfort and makes the no-grip position impossible to hold.
- Leaning excessively forward on the descent, which reduces quadriceps activation and increases compressive stress on the lower spine.
- Placing the feet directly under the bar instead of slightly in front, which tips the torso forward and defeats the upright posture this exercise requires.
- Using too much weight before mastering the balance, which causes the bar to roll off the shoulders mid-set — a serious safety risk.
Frequently asked questions
What muscles does the Smith Frankenstein Squat work?
It primarily targets the quadriceps, with the core and upper back working hard to stabilize the bar in the armless front-rack position. The glutes and adductors assist during the drive out of the bottom.
Why use the Smith machine for the Frankenstein Squat?
The Smith machine's fixed vertical bar path removes lateral balance demands, letting you focus on the upright torso position and quad drive without worrying about the bar moving forward or backward.
Is the Smith Frankenstein Squat suitable for beginners?
It is an intermediate movement. You need enough shoulder and thoracic mobility to hold an upright torso and enough core control to stabilize the bar without gripping it. Beginners should build these qualities with goblet squats first.
How is this different from a regular Smith machine front squat?
A regular Smith front squat lets you cross your arms or use a clean grip to secure the bar. The Frankenstein variation removes both grips entirely, forcing your deltoids, core, and upper back to do all the stabilization work.
How much weight should I use?
Start significantly lighter than you would for a front squat with a grip — most lifters find 40–60% of their normal front squat load appropriate at first. Prioritize position and balance over load every session.
