Squats are often considered the gold standard measure of lower body pushing strength. But the popular back squat is not the only way to squat. For lots of people, a front squat is more appropriate, but some struggle with the positioning of the bar and remaining upright. To fix this, you can use an exercise called a ‘zombie squat’.
How Do You Perform a Zombie Squat?
• Place a barbell on a Half Squat Rack at your usual front squat rack height (just below the height of your shoulders when stood up tall).
• Squat slightly to place your shoulders under the bar, and unrack the barbell, with your arms stretched fully out in front of you, palms up.
• Walk away from the rack and assume your normal front squat stance.
• Bend at the knees and hips at the same time until you reach your deepest position, keeping your arms straight forward as you do so.
• Stand back up from your lowest position to reverse the movement back to your start position.
• Once you finish your set, cross your hands into a cross grip so that you can walk back into the rack safely.
What Are the Benefits of Zombie Squats?
Trains You To Stay Upright
A common problem with the front squat is the hips rising early and the upper body caving on the way back up. The zombie squat Prevents this from happening by forcing you to focus on your form and rise slowly through your legs.
Teaches Proper Shoulder Positioning
A common generalisation from the back squat to the front squat is that the shoulders need to be ‘back and down’ when you pick up the Barbell. This is correct during a back squat because pulling the shoulders back and down creates a platform on the back of your body for the bar to sit on. But during a front squat, the bar is at the front, so the platform that the bar sits on also needs to be on the front side of your body. The zombie squat forces and exaggerates this as the forward reaching of the arms helps you pull your deltoids forward and up into the bar.
Who Are Zombie Squats Suitable For?
With a safe environment and good coaching, the zombie squat can be used as a fantastic exercise for novice lifters to learn how to front squat. It can also be used for experienced lifters looking for an intense core and quad stimulus to improve their squat strength.
Whether you are new to squatting or a seasoned lifter, try adding the zombie squat into your next training programme. You are unlikely to lift as heavy as normal front squats, but the benefits can be just as great. Remember to use drop pads and a squat rack with safety spotters so that you can fail safely if needed. Begin by practicing with an 15kg Barbell first and you’ll be well on your way to improving your front squat form.
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Tags: Equipment > Bars & Weight Plates ; Exercise Type > Strength
