Weighted Sissy Squat
The sissy squat holding a plate at the chest, one hand on a bench's backrest for balance; the plate adds load to a bodyweight move.
How to do it
Setup
One hand on the top of an upright bench back, a plate at the chest, up on the toes.
Steps
- Lean back as the knees travel far forward.
- Keep one line from the knees to the head.
- Return to upright with the thighs, the plate held tight.
Common mistakes
Plate pulling you backward: hug it to the chest and start light. Hips folding: keep them open all the way. Letting go of the bench: the hand stays on it for balance.
Breathing
Inhale leaning back, exhale rising.
