Arms drop during the squat
The counterbalance effect disappears; forward lean returns.
Overactive muscles
Anterior deltoidUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Squat · Lower Body
Counterbalance Squat
Coaching cues
- Hold a light plate or weight straight out in front at shoulder height
- The anterior load counterbalances the body and allows deeper, more upright squat
- Squat to full depth; drive through whole foot
- Great teaching tool for athletes who lean forward excessively
Common faults 2
Knee valgus at depth despite the counterbalance
The counterbalance fixes the torso but not the knee tracking.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗