- أساسيثانويثالثي
- الصعوبة
- Intermediate
- القوة
- Push
- القبضات
- Neutral
- الآلية
- Compound
- Hold the plate with both hands at chest height.
- Keeping your core tight and your chest up, squat down as low as you can go while keeping your feet flat on the ground.
- Hold the squat position and reach the plate forward, keeping your arms straight and your back straight.
- Return the plate to your chest while you hold the squat position and repeat reaching the plate in front of you