Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Press through heels to extend knees, keeping the bar close to your shins and maintaining a consistent back angle. As the bar passes your knees, explosively extend hips, knees, and ankles while shrugging. Keep the bar close, avoiding knee rebend or squatting. Quickly rotate elbows forward to catch the bar in front rack position on your shoulders, standing tall with high elbows. Control the bar back to the floor by reversing the movement.
To maximize power, position the bar directly over your mid-foot, ensuring a stable base for the lift. Initiate the shrug aggressively during the extension phase, driving your shoulders upward to contribute to the explosive hip and knee drive. Keep your elbows high and moving quickly throughout the entire lift to facilitate a smooth transition into the front rack position. Maintain a tall posture and resist forward lean on the catch to protect your lower back and ensure stability. Engage your core muscles consistently throughout the entire movement to stabilize your spine and transfer power efficiently.
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