Weighted Counterbalanced Squat
Description
The weighted counterbalanced squat holds a dumbbell, plate, or kettlebell extended in front of the body during a squat. The forward weight acts as a counterbalance, allowing a more upright torso and deeper squat than unloaded squats. It builds quad strength with strong shoulder isometric engagement.
Muscle Group
Equipment Required
Weighted Counterbalanced Squat Instructions
- Stand with feet shoulder-width apart.
- Hold a dumbbell, plate, or kettlebell extended out in front of your chest with both hands.
- Keep your arms straight throughout the movement.
- Brace your core and pull your shoulders back.
- Squat down by bending your knees and pushing your hips back.
- Allow the held weight to act as a forward counterbalance.
- Continue down until your thighs are parallel to the floor or deeper.
- Drive up through your heels to stand back to the starting position.
Weighted Counterbalanced Squat Form & Visual
Weighted Counterbalanced Squat Benefits
- Counterweight allows more upright torso
- Improves squat depth and form
- Strong shoulder isometric work
- Builds quad and glute strength
- Useful for teaching squat form
- Easy to scale by changing weight
Weighted Counterbalanced Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
- Anterior deltoid
Weighted Counterbalanced Squat Variations & Alternatives
- Goblet Squat
- Front Squat
- Counterbalanced Skater Squat
- Bodyweight Squat
