- أساسيثانويثالثي
- الصعوبة
- Intermediate
- القوة
- Pull
- القبضات
- Overhand, Mixed
- الآلية
- Compound
- Stand with your mid-foot under the bar, plates should be on blocks, and grip the bar with your hands, about a shoulder width apart.
- Bend your knees, then lift the bar by straightening your back. It is important to keep your back straight.
- Stand to your full height and hold.
- Lower the bar to the floor by bending your knees and keeping your back straight.