Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Select your weight. Newbies, learn the form with just the hex bar before you start packing on weight plates. If you’re not using high handles, make sure your hex bar is flipped over. Step into the middle of the hexagon and get into the starting position. Your feet should be shoulder-width apart. Hinge forward at your hips so that your butt moves out behind you. Then bend your knees slightly so that you can grab hold of the hex bar. Keep your back flat and your chest up. Grab the high handles or the outsides of the hexagon with a shoulder-width grip. Use a neutral grip with your palms facing your body. Push through the soles of your feet to get the hex bar off the ground. You do not want your knees to move during this first part of the move - keep your shins perpendicular to the floor. Once your upper body is almost completely straight, unbend your knees. The weight should be held in front of your thighs. Lower the weight following the same pattern: hip hinge, butt out, bend the knees.
Keep your back flat, chest up, and core braced—don’t round your spine or lean too far forward. Drive through your heels and hips, letting your arms act as hooks rather than lifting with them. Start light, focus on form, and increase weight gradually to avoid injury.
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