Barbell Zercher Squat Hold

Instructions

1. Load a barbell in a squat rack at about hip height and cradle it in the crooks of your elbows, holding your forearms together.
2. Step back, feet shoulder-width apart, toes slightly out.
3. Descend into a squat until your thighs are at least parallel to the floor, keeping your torso upright.
4. Hold the bottom position for the prescribed time, maintaining tension through your core and legs.
5. Drive through your heels to stand and rerack the bar.