Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at hips, bend knees to lower dumbbells to mid-shin, keeping them close. Explosively extend hips, knees, and ankles to drive upward. Shrug shoulders, pull elbows high, and rotate elbows forward to squat and catch the dumbbells in front rack. Drive through feet to stand. Lower dumbbells controlled to start.
To maximize power, drive your hips forward explosively as you extend, focusing on a forceful upward thrust. Keep the dumbbells close to your body throughout the movement to maintain control and prevent injury, minimizing unnecessary strain. Actively pull your elbows high and move them quickly during the upward phase to engage your upper back and shoulders effectively. Maintain a neutral spine throughout the entire exercise, avoiding rounding or arching to protect your lower back. When catching the dumbbells in the front rack position, ensure you maintain a balanced and stable posture, absorbing the impact with slightly bent knees.
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