Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at hips and knees to grip dumbbells, then jump into a high plank. Lower chest and thighs to the floor, then push up to plank and jump feet forward into a squat. Swing dumbbells between legs, then explosively drive hips forward to snatch dumbbells overhead, fully extending arms. Control dumbbells back to the floor.
To maximize power, drive your hips explosively forward during the snatch, engaging your glutes and hamstrings to generate upward momentum. Keep your core braced throughout the entire movement to stabilize your torso and prevent lower back strain. Maintain dumbbells close to your body during the swing and snatch to minimize momentum and maximize muscle engagement. Ensure you lock your elbows fully overhead at the peak of the snatch, squeezing your triceps for a complete extension. Throughout the exercise, focus on maintaining a flat back to protect your spine and ensure proper form.
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