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Birincil
İkincil
Üçüncül
Zorluk
Intermediate
Kuvvet
Pull
Kavramalar
Neutral
Mekanik
Compound

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Stand with feet shoulder-width apart and the plate in front of the feet.
Bend the knees and hips to pick up the plate, keeping the back straight and core engaged.
Stand up while pulling the plate towards the chest.
Keep shoulder level while keeping the elbows high and in front of the plate.