Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace your core, drive through your heels to extend hips and knees, keeping the bar close to your body. Fully extend hips and knees, then explosively shrug your shoulders to initiate the pull. Pull the bar vertically, leading with your elbows high towards your chin or chest. Reverse the motion by relaxing your arms and hinging at your hips. Lower the bar to the floor with controlled knee bend, then reset for the next repetition.
To maximize power, drive your hips explosively upward as you extend, focusing on a forceful push from your glutes and hamstrings. Keep the bar close to your legs throughout the entire movement to minimize wasted energy and maintain stability. Lead with your elbows high and out during the pull to engage your back muscles effectively and prevent shoulder strain. Actively shrug your shoulders upward as you initiate the pull, creating a strong base for the back muscles to work from. Maintain a neutral spine throughout the exercise, avoiding excessive arching or rounding, to protect your lower back. Brace your core tightly throughout the entire movement to stabilize your spine and transfer power efficiently.
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