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
At a Glance
- barbell
- squat rack
Quick Actions
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