Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at hips, bend knees until hip crease is below knees, keeping elbows high. Drive up explosively through heels, extending hips and knees fully. Dip knees into a quarter squat, then explosively press the bar overhead. Lunge to catch the bar locked out, stabilize, and recover to the front rack position.
Maintain high elbows throughout the entire movement to ensure proper bar path and shoulder engagement. Focus on driving through the mid-foot during each explosive upward phase to maximize power and prevent knee cave. Keep your torso upright and braced to protect your lower back and transfer force efficiently. Initiate the upward movement by powerfully extending your hips, engaging your glutes and hamstrings for a strong push. As you press the bar overhead, actively punch your arms towards the ceiling to achieve a full and stable lockout. Engage your core muscles consistently throughout the exercise to stabilize your spine and maintain control.
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