- أساسيثانويثالثي
- الصعوبة
- Novice
- القوة
- Pull
- القبضات
- Neutral
- Stand with feet hip-width apart, the plate held behind the neck and the knees slightly bent.
- Bend forward at the hips, keeping the back straight, until the torso is parallel to the floor.
- Push through the hips to return to the starting position.