- أساسيثانويثالثي
- الصعوبة
- Новичок
- القوة
- Жим
- الآلية
- Изоляция
- Place hands on footbar, shoulders over wrists, legs extended long.
- Engage core and glutes, forming a straight line head to heels.
- Press heels back, protract shoulders slightly, neck neutral.
- Hold with steady breathing and full-body tension.