- أساسيثانويثالثي
- الصعوبة
- Avançado
- القوة
- Empurre
- القبضات
- Com a mão por cima
- الآلية
- Composto
- Hold dumbbell between legs, hinge slightly, and pull explosively to shoulder.
- Catch dumbbell at shoulder height with knees slightly bent.
- Press overhead until arm fully extends, then lower under control.