Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet shoulder-width apart, brace your core, and lift your chest. Push hips back, bend knees to lower thighs parallel to the floor. Keep elbows tucked and bar close to your chest. Drive through your mid-feet and heels to stand, squeezing glutes at the top. Maintain a neutral spine throughout.
Maintain a proud chest posture to engage your upper back and prevent rounding. Ensure your knees track directly over your toes throughout the movement to avoid valgus collapse and protect your knee joints. Focus on driving through your mid-foot and heels during the upward phase to maximize glute and hamstring activation, avoiding a quad-dominant lift. Keep your core braced and engaged to stabilize your spine and prevent lower back discomfort. Tuck your elbows close to your body to minimize stress on your shoulders and maintain proper bar path.
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