Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at hips, lowering dumbbells to mid-thigh. Explosively extend ankles, knees, and hips, shrugging shoulders to pull dumbbells up. Rotate elbows high, pulling under dumbbells into a quarter squat. Drive through heels to stand, then lower controlled for the next rep.
Initiate the movement by driving your hips forward to create power and momentum for the explosive upward extension. Focus on a strong, aggressive shrug as you pull the dumbbells upward, engaging your traps and upper back muscles. Maintain a tight connection between your body and the dumbbells throughout the exercise to maximize muscle engagement and prevent unnecessary swinging. As you catch the dumbbells in the quarter squat position, actively rotate your elbows high to ensure proper shoulder placement and a full range of motion. Engage your core muscles throughout the entire exercise to stabilize your spine and maintain a neutral back position.
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