Smith Frankenstein Squat

Muscles worked

Setup

1. Set the Smith machine bar to upper-chest height.
2. Step under the bar, resting it across your front deltoids and clavicle, ensuring it is clear of your throat.
3. Extend both arms straight out in front of you at shoulder height, parallel to the floor.
4. Position your feet shoulder-width apart, slightly forward of the bar's vertical path.

How to do it

1. Inhale deeply and brace your core to create a stable 'shelf' for the bar.
2. Lower your hips straight down, keeping your torso completely vertical and your arms locked straight ahead.
3. Descend until your thighs are at least parallel to the floor, ensuring your knees track over your toes.
4. Exhale and drive through your mid-foot to return to the starting position, maintaining the upright chest throughout.

Form checklist

• Keep arms parallel to the floor; if they drop, the bar will roll off.
• Maintain a vertical spine to keep the weight centered over your center of gravity.
• Keep your heels firmly planted on the floor at all times.
• Ensure the bar remains securely on the deltoids without using your hands for support.

Pro tips

• Focus on 'driving your elbows up' mentally to help keep your chest high and the bar stable.
• If the bar feels unstable, slightly retract your shoulder blades to create a more prominent muscular shelf on the front deltoids.

Make it harder

• Implement a 3-second pause at the bottom of each rep to eliminate momentum and increase quad tension.
• Use a slow 4-second eccentric (lowering) phase to maximize time under tension.

Frequently asked

What muscles does the smith frankenstein squat work?

The smith frankenstein squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the smith frankenstein squat?

The smith frankenstein squat uses smith machine.

Is the smith frankenstein squat good for beginners?

The smith frankenstein squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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