Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Extend hips and knees, lifting the bar off the floor with straight arms. Maintain bar proximity to your body as hips and shoulders rise together. At full extension, explosively thrust hips forward and shrug shoulders. Pull the bar upward, leading with high, outward elbows. Lower the bar controllably to the floor, keeping your spine neutral.
To ensure proper form, focus on driving your hips and shoulders upward simultaneously, preventing the torso from leaning back excessively and maintaining balance. Initiate the upward movement by powerfully extending your hips forward before engaging your arms, which will maximize power and reduce strain on your shoulders. Actively pull the bar upward by leading with your elbows high and flared outwards, creating a wider pulling arc and engaging your upper back muscles effectively. Visualize a straight vertical line for the bar's path throughout the movement, preventing it from drifting forward or backward, which can compromise your stability and efficiency. Engage your core muscles throughout the entire exercise, maintaining a neutral spine to protect your lower back and transfer power effectively from your lower body to your upper body.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.