Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hang with shoulders over the bar. Extend hips, knees, and ankles powerfully, driving through your midfoot. Shrug shoulders upward as hips extend. Pull the bar vertically, bending elbows high and outside, keeping it close to your body. Extend fully, reaching chest height. Lower the bar back to the hang, maintaining core tension.
To maximize power, initiate the pull by driving your hips forward aggressively, engaging your glutes and hamstrings to generate momentum. Maintain high and outward elbows throughout the pull to ensure you're engaging your lats effectively and preventing shoulder impingement. Keep the bar close to your body throughout the entire movement to minimize the range of motion and maximize force transfer. Perform an aggressive shrug at the peak of the pull to fully engage your traps and squeeze your shoulder blades together, contributing to the upward movement. At the top of the movement, focus on staying tall and proud, avoiding excessive forward lean to maintain proper spinal alignment and maximize the stretch at the bottom of the next repetition.
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