Stand up straight with a weighted bar held above your head.
When ready, take a step forward and then drop your hips directly down between your two feet.
Allow both of your knees to bend to 90 degrees.
Your back heel will rise from the floor and the shin of your front leg should remain vertical.
Keep your torso upright and avoid twisting.
Next, push down through your front heel, straightening your legs.
Step your rear leg forward and repeat, leading with this leg.
Continue to travel in a forward direction.