Try this at home.
): The weight is held in front of the body across the clavicles and deltoids in either a clean grip, as is used in weightlifting, or with the arms crossed and hands placed on top of the barbell.: A squat with several sorts .
In the most common variant, a dumbbell is held behind the legs while the heels are lifted off the ground and the torso remains flat while the lifter leans backwards; sometimes done with a plate held on the chest and one arm holding onto a chair or beam for support.: The exercise consists of bending the leg from a seated position at the knee and extending the legs, then lowering them back to the original position. You can add weights to your ankles.
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