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Barbell Frankenstein Squat

IntermediateStrengthTier T3

Balance a barbell across the front of the shoulders with both arms reaching straight forward. Perform a full squat without the arms holding the bar.

Targets: Hip
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Rest the barbell across the front deltoids and extend both arms straight forward.
  • Set the torso strictly vertical with the feet under the hips.
  1. She stands tall with the barbell balanced across her front deltoids, both arms reaching straight forward at shoulder height, torso vertical.

    Step 1 of 5

    Stand with the bar resting on the front deltoids and both arms extended straight forward.

  2. She descends into the squat with her torso strictly vertical, hips dropping between her feet, arms still extended forward and the bar balanced on her deltoids.

    Step 2 of 5

    Squat down between the hips with the torso strictly vertical.

  3. She sits at the bottom of the squat with her hamstrings resting on her calves, torso still vertical, arms forward and the bar balanced.

    Step 3 of 5

    Reach the bottom where the hamstrings contact the calves.

  4. She drives up through midfoot and heels, rising toward standing with her arms still parallel to the floor and the bar secure on her deltoids.

    Step 4 of 5

    Drive through the midfoot and heels to stand back up, keeping the arms elevated.

  5. She stands tall with the barbell balanced across her front deltoids, both arms reaching straight forward at shoulder height, torso vertical.

    Step 5 of 5

    Stand with the bar resting on the front deltoids and both arms extended straight forward.

Safety Information

Balance the bar across the front deltoids with both arms held straight forward and squat between the hips until the hamstrings touch the calves. Keep the torso strictly vertical through the squat. Start with a light bar until the arms-forward balance is reliable. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.