Strength Conditioning Drill: Zombie Squats (Baseball)

Front squat variation with arms extended forward requiring exceptional trunk stability. Forces proper positioning without arm support.

How to Run This Drill

Set up with a barbell in the front rack position on your shoulders.
Extend your arms straight out in front of you - zombie style. Do not hold the bar with your hands.
Squat down with full range of motion while keeping arms extended.
You must have a stable trunk to keep the bar in place.
This is much better than just doing goblet squats. Baseball players can and should use a barbell with full range of motion.
Pair this with a core exercise like V Up Throws as a superset.

Coaching Points

Arms extended forward, do not hold bar
Requires stable trunk
Full range of motion squat
Better than just goblet squats

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At a Glance

Equipment Needed

Barbells

Squat Rack

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