Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace core, sit hips back, and squat until thighs are parallel to the floor, maintaining an upright torso. Drive through heels to return to standing, simultaneously pressing the barbell forward and overhead with fully extended arms, leaning slightly. Lock elbows at the top, then lower the bar back to your chest as you descend into the next squat. Keep your core engaged and knees tracking over your toes.
To maintain proper posture and stability, actively keep your chest lifted throughout the entire movement, preventing rounding of the upper back. Focus on driving through your heels as you extend from the squat to engage your glutes and hamstrings effectively, ensuring a powerful upward motion. As you press the barbell overhead, imagine following a natural arc path, allowing for a comfortable range of motion and minimizing stress on your shoulders. Maintain a tight core throughout the exercise to stabilize your spine and transfer power efficiently between your lower and upper body. Ensure your knees track over your toes during the squat to promote proper alignment and prevent valgus collapse, which can lead to injury. Fully extend your elbows at the top of the press to maximize muscle activation and achieve the complete range of motion, but avoid hyperextension.
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