- أساسيثانويثالثي
- الصعوبة
- Novice
- القوة
- Push
- القبضات
- Neutral
- الآلية
- Isolation
- Standing straight with a kettlebell in a goblet position, raise your heels upwards while keeping your knees stationary.
- Pause when your heels are fully extended and then slowly return to the starting position and repeat.