Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Squat, bending knees and hips until thighs are parallel to the floor. Drive through your heels to powerfully extend hips and knees, pressing the barbell overhead from the front rack. Fully extend arms, lowering the bar with control back to the front rack. Maintain a braced core throughout.
Keep your elbows high in the front rack position to protect your shoulders and maintain proper bar path. Focus on driving through your heels during the ascent to maximize power and engage your glutes effectively. Actively brace your core throughout the entire movement to stabilize your spine and prevent lower back strain. Maintain a neutral spine and look through a 'window' created by your arms during the overhead press to ensure proper head and neck alignment. Ensure your knees track in line with your toes during the squat to promote stability and reduce the risk of knee valgus.
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