Mark Ottobre shows how to do a counterbalance squat with a kettlebell held upside-down at shoulder height. Move painfully slow, drawing your belly button toward your spine to brace your core. Use 4 to 8 kg and focus on control, not reps.
This is a counterbalance squat. What you're going to need is a kettlebell. I usually use no more than 8 kilos, but anywhere from 4 to 8 kilos should do you justice. What you want to do is hold the kettlebell upside down, extend your arms out. You want to do these reps slow, so you're coming down and you want to come down painfully slow because what you want here is you want your core, your abs, to be sucked in towards your spine, then coming up nice and slow. This is not about reps, This is about control. This is an activation drill you can do before you squat. So nice and slow on the way down, drawing your belly button in towards your spine, and then back up, controlling everything. Be careful not to bring the kettlebell too high, that's going to offset, or too low. You want it straight out in line with your shoulders all the way down and up nice and slow. That's your counterbalance squat.
