- أساسيثانويثالثي
- الصعوبة
- Intermediate
- القوة
- Push
- القبضات
- Neutral
- الآلية
- Isolation
- Stand facing the barbell, holding the end of the barbell close to your chest in both hands with your elbows tucked in to your sides.
- Drive though the balls of your feet to raise your heels off the ground, squeezing your calves, with a focus on making sure your ankles do not turn out or in.
- Lower your heels back down to the ground and repeat for the desired number of reps.