Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge hips, position dumbbell above knees. Explosively extend ankles, knees, and hips, shrugging shoulders. Pull elbows high and outside, keeping the dumbbell close. Bend knees slightly to catch the dumbbell overhead, locking out your arm fully. Extend hips and knees to stand tall. Lower the dumbbell with control.
Initiate the movement by driving your hips forward to generate power and momentum for the explosive extension. Maintain a neutral spine throughout the exercise, engaging your back muscles to prevent rounding or arching. Focus on a powerful shrug to maximize the shoulder elevation and engage the upper back muscles effectively. As you extend your arm overhead, imagine punching the weight towards the ceiling to ensure a full and complete lockout. Keep your core braced and engaged to stabilize your torso and prevent excessive movement. Focus on jumping through your heels to maximize the power and explosiveness of the hip extension.
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