Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at hips, lowering the barbell along your thighs to shins, keeping your back flat. Pull the barbell to your lower chest by driving elbows back and squeezing shoulder blades. Lower with control, then drive hips forward, squeezing glutes and hamstrings to stand, keeping the bar close.
Focus on initiating the movement by hinging at your hips, rather than rounding your lower back, to protect your spine and engage your hamstrings effectively. Maintain a neutral spine throughout the entire exercise by bracing your core and resisting any excessive arching or rounding of your back. Actively squeeze your shoulder blades together as you pull the barbell towards your chest, ensuring you're engaging your back muscles and avoiding pulling with just your arms. Drive through your heels as you stand to maximize power and stability, and to fully engage your glutes and hamstrings. Keep the barbell consistently close to your legs throughout the movement to maintain balance and prevent unnecessary strain on your lower back.
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