Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Extend knees and hips, driving through your heels and keeping the bar close to your shins. Explosively extend ankles, knees, and hips at mid-thigh. Shrug shoulders as the bar passes your knees. Pull elbows high and outside, guiding the bar to chin height. Lower the bar back to the floor under control.
Keep the bar close to your body throughout the entire movement to maintain stability and prevent injury, ensuring a smooth and controlled path. Initiate the lift with your hips, focusing on powerful extension rather than relying solely on arm strength to propel the bar upwards. Maintain high and wide elbows throughout the lift, actively pulling the bar upwards and outwards to engage your upper back muscles effectively. Perform a deliberate shrug at the peak of the extension to fully engage your traps and maximize power output. Drive forcefully through your heels at the start and throughout the lift to generate power from your legs and transfer it to the bar.
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