Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Place dumbbells on the floor, shoulder-width apart. Jump feet back to a high plank. Perform an optional push-up, then jump feet forward to a squat. Explosively jump upwards, cleaning the dumbbells to your shoulders. Press the dumbbells overhead, fully extending your arms. Lower the dumbbells to your shoulders, then to the ground to repeat.
Engage your core muscles throughout the entire exercise to stabilize your torso and protect your lower back. Focus on driving through your heels as you squat and jump to maximize power and engage your glutes and hamstrings. When pressing the dumbbells overhead, ensure you’re pushing straight upwards, avoiding any leaning or twisting, to protect your shoulders. Maintain a neutral spine throughout the movement, avoiding rounding your back or arching excessively, for optimal form and injury prevention. Explode powerfully on the jumps to generate momentum and increase the intensity of the exercise, ensuring a controlled landing back into the squat.
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