- أساسيثانويثالثي
- الصعوبة
- Новичок
- القوة
- Жим
- الآلية
- Изоляция
- Lie supine, balls of feet on bar, heels lifted.
- Press bar away, fully extending legs with control.
- Lower heels under bar, then lift heels as high as possible.
- Bend knees to return, maintaining steady tension and ankle control.