- أساسيثانويثالثي
- الصعوبة
- İleri
- القوة
- İtme
- القبضات
- Sarkaç
- الآلية
- Bileşik
- Hold dumbbells at sides, hinge slightly, and explosively pull to shoulders.
- Catch dumbbells at shoulder height with knees slightly bent.
- Press overhead until arms extend, then lower under control.