Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Shift weight to the outside leg and coil your hips. Explosively drive through the back foot, extending hips and knees. Rotate your torso and hips away from the anchor, pressing the bar overhead. Fully extend your arms, facing away from the anchor. Briefly pause at the top for stability, then lower the bar with a bent elbow to protect your back.
To maximize power, drive forcefully through your back leg, ensuring your weight is properly distributed. Initiate the movement by rotating from your hips, creating a powerful coil before the upward drive. Maintain a tight core throughout the exercise to stabilize your torso and prevent lower back strain. Focus on transferring power from the ground up, using your legs and hips to generate momentum. At the top of the movement, aim to show your armpit to confirm full rotation and engagement of your core. As you lower the bar, keep it close to your body to maintain balance and reduce stress on your lower back.
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