Zombie squat or Hands-Free Front Squat can be used as a good exercise to help learn front squat technique or helping fix certain squat issues. It will also work the muscles of the legs, core and upper back. To perform this exercise, go up to the bar on a rack and set in on your shoulders upper/chest with your hands straight out in front of you like a zombie and perform a squat
As you are not using hands to support the bar it forces you to maintain an upright body position, and straight back throughout the lift. If correct position is not maintained the bar will simply roll off.
Ways it can help fix Front Squat/Squat technique
1) It teaches where to place bar on shoulders/chest and arm for front squat
2) It teaches where arm and elbow position should be in relation to floor.
3) This teaches how to create a ‘shelf’ for the bar to sit comfortably on top of the shoulders and chest.
4) This in turn helps increase the rigidity of your upper back. This will help you maintain an upright trunk position throughout the entire lift.
5) Many people complain about discomfort or pain when front squatting. But doing squats this way shows you don’t have to grip the bar to tight or hard if the bar is placed correctly across shoulders and chest and arms are in correct position.
6) It forces you to keep an upright position when squatting.
Jamie Miller- Personal Trainer
UK Fitness Personal Training
Fitness, Nutrition & Personal Training