- أساسيثانويثالثي
- الصعوبة
- Novice
- القوة
- Push
- القبضات
- Overhand, Neutral
- الآلية
- Isolation
- Sitting comfortably on a chair with your core stomach muscles engaged, place your feet on the floor.
- Place the kettlebell on your legs, just above the knees and raise your heels upwards off the floor.
- Pause when your heels are fully extended and then slowly return to the starting position and repeat.