1 - Stand upright and hold a barbell in the crook of your elbows, with your forearms parallel to the ground and your hands clasped together in front of your chest.
2 - Position your feet hip-width apart and brace your core tightly to maintain an upright torso throughout the movement.
3 - Take a large step forward with one leg, lowering your back knee toward the ground in a controlled manner while keeping the barbell stable in the Zercher position.
4 - Descend until your front thigh is roughly parallel to the floor and your back knee hovers just above the ground.
5 - Drive through the heel of your front foot to push yourself back up to the starting position, keeping your chest tall and core engaged.
6 - Alternate legs or complete all reps on one side before switching, depending on your programming.
7 - Repeat for the desired number of repetitions on each side.
