- أساسيثانويثالثي
- الصعوبة
- Advanced
- القوة
- Push
- القبضات
- Overhand
- الآلية
- Compound
- Hold dumbbell in one hand at thigh level with slight knee bend.
- Pull dumbbell upward explosively to shoulder, catching it smoothly.
- Press overhead, fully extending arm, then return to start position.