Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Extend hips and knees, driving through your heels while keeping dumbbells close. Explosively triple extend ankles, knees, and hips, shrugging shoulders at mid-thigh. Lower into a partial squat as dumbbells peak, rotating wrists to rack them on your shoulders. Fully extend to a standing position, then lower dumbbells to the floor.
To maintain control and prevent the weights from drifting away from your body, focus on keeping the bar path close throughout the entire movement. At the peak of the exercise, aggressively shrug your shoulders to fully engage your upper back and maximize the power of the triple extension. Ensure the dumbbells are securely racked on your shoulders to prevent them from slipping during the explosive upward movement. When driving through the ankles, knees, and hips, imagine pushing the floor away from you to generate maximum power and momentum. Throughout the entire exercise, actively maintain a neutral spine by engaging your core and avoiding excessive arching or rounding of your back.
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