- أساسيثانويثالثي
- الصعوبة
- Novice
- القوة
- Push
- القبضات
- Overhand, Neutral
- الآلية
- Isolation
- Hold onto something for balance. Raise one foot off the ground.
- Raise your heel upwards while keeping your knees stationary.
- Pause when your heels are fully extended and then slowly return to the starting position and repeat.