Breakdown of تأكد من وضعيتك قبل رفع الأثقال.
الal
the
كka
your / you (object)
قبلqabla
before
رفعrafa'a
to lift
تأكد منta'akkad min
to make sure of
ثقلthuql
sinker / weight (for lifting)
وضعيةwad'iyya
the posture
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