Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge hips back to hang, keeping back flat and core engaged. Extend knees, maintaining back angle, until the bar passes your knees. Explosively extend hips, knees, and ankles, shrugging your traps to lift the bar. Quickly pull under the bar, rotating elbows to catch it overhead in a partial squat. Lock arms overhead, align the bar above your head, and stand fully. Lower the bar back to the hang position or the floor.
To ensure a safe and effective lift, keep the bar close to your body throughout the movement, minimizing the distance it travels away from your center. Focus on a powerful, explosive triple extension by fully extending your hips, knees, and ankles simultaneously to generate maximum force and momentum. As you extend, actively shrug your traps upward and immediately pull under the bar to maintain speed and control. Fully lock out your arms overhead at the top of the lift to ensure stability and maximize the range of motion. Drive through your heels to engage your glutes and hamstrings, providing a strong base for the lift and preventing knee strain; this helps maintain balance and power. Maintain a neutral spine throughout the entire exercise to protect your lower back and ensure proper force transfer.
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