- أساسيثانويثالثي
- الصعوبة
- Advanced
- القوة
- Pull
- القبضات
- Neutral
- الآلية
- Compound
- Engage your core and straighten your legs to lift the plate off the ground.
- Stand on one leg, keeping the other leg off the ground, while holding the plate in front of your body.
- Keep your back straight and maintain a neutral head position while looking straight ahead.
- Lower the plate back down to the ground while keeping your balance on one leg.