Weighted Counterbalanced Squat
The squat holding a plate at arm's length in front; the counterweight lets the hips sit back and down deeper.
How to do it
Setup
Feet shoulder-width, a plate held out in front at chest height, arms straight.
Steps
- Sit down as the plate stays at chest height.
- Let the counterweight keep the heels down.
- Stand, holding the plate still.
Common mistakes
Plate dipping as you sink: keep the arms level. Shrugging to hold it up: shoulders down, arms long. Heels still lifting: widen the stance and turn the toes out a little.
Breathing
Inhale down, exhale up.
