Footwork Heels On The Bar

: Lie supine, heels on bar hip-width, toes lifted slightly.
: Press bar away, fully extending legs without locking knees.
: Maintain neutral pelvis, ribs down, and steady core engagement.
: Bend knees to return with control, keeping heels connected.

Male

Primary Secondary Tertiary
Difficulty: Novice
Force: Push
Mechanic: Compound

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