Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Extend knees and hips by driving through your heels, pulling the bar up your shins to above your knees with straight arms. Explosively drive your hips forward, shrug your shoulders, and fully extend ankles, knees, and hips to launch the bar upward. Pull the bar under, rotating elbows high to catch it in a front rack squat. Stand to full extension, then descend into a full front squat, maintaining high elbows and an open chest. Explosively drive hips and knees upward, pressing the bar overhead to a full lockout. Lower the bar with control to the front rack position, slightly bending your knees.
To maintain stability and efficiency, keep the bar close to your body throughout the entire movement, minimizing unnecessary travel. Focus on a powerful triple extension – fully extending your ankles, knees, and hips simultaneously – to generate maximum force and propel the bar upward. Maintain high elbows in the front rack position to protect your shoulders and ensure a stable catching point. Drive the movement primarily from your legs, engaging your quads and glutes, rather than relying on arm strength to lift the bar. Actively maintain a neutral spine throughout the exercise to prevent injury and optimize power transfer. Keep your head neutral and eyes focused forward to maintain balance and proper spinal alignment.
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