Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace your core, drive through your heels, and stand tall with the barbell at your side. Maintain a level shoulder and neutral hip position, resisting any lean. Walk forward with controlled heel-toe steps for the designated distance, keeping your posture upright and avoiding weight swinging. Hinge at your hips and bend your knees to lower the barbell with control, then switch sides and repeat.
Focus on packing your shoulder blades down and back to create a stable upper body and prevent rounding. Engage your core muscles tightly throughout the exercise to stabilize your spine and transfer power efficiently. Take short, stable steps to minimize momentum and maintain control of the barbell, avoiding large strides that can compromise form. Ensure your hips remain level throughout the movement to distribute the weight evenly and prevent lower back strain. Maintain a firm grip on the barbell to prevent it from slipping, ensuring your hands and forearms are engaged. Keep your eyes focused on a point ahead to help maintain a straight posture and prevent your head from tilting.
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