Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Position the bar just below shoulder level and adjust the safety stops right above knee height. Place your pinkies on the smooth ring of the barbell. Get under the bar and position at the base of your traps looking straight ahead. Unrack the bar by rotating your wrists to remove the safety hooks. Take a deep breath and keep your elbows in line with your torso. Descend by simultaneously pushing the hips back and bending the knees. Once your thighs reach parallel with the floor, reverse the movement by driving your feet into the floor and flexing your quads. Finish the lift by exhaling as you fully extend the hips and knees.
Use a grip and toe angle that feel natural, keeping three points of foot contact. Drop your hips straight down, allow some knee travel without collapse, and drive your traps into the bar as you rise. Experiment with grip and neck position to find what’s most comfortable and effective for you.
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