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Hareket halindeyken Fitness için MuscleWiki Mobil'i indirin

: Stand with feet hip-width apart, grip the barbell with a wide overhand grip, and keep your back straight and core engaged.
: Lift the barbell by explosively extending your hips, knees, and ankles while keeping the bar close to your body.
: As the bar reaches chest level, rotate your wrists and elbows up and back, transitioning into an overhead press.
: Fully extend your arms overhead, stabilize the bar, then lower it back to the starting position with control.

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