Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Drive through your heels to extend hips and knees, lifting the dumbbell close to your body. Explode your hips forward as the dumbbell passes your knees, shrugging your shoulder upward. Keep your arm straight until full hip extension. Rotate your elbow and punch the dumbbell overhead while dropping into a partial squat, locking your arm straight above your head. Stand fully to complete the rep, then lower the dumbbell controlled to your shoulder and then to the floor.
To generate power, explosively drive your hips forward as the dumbbell passes your knees, focusing on a forceful extension. Maintain a tight grip and keep the dumbbell close to your body throughout the movement to minimize momentum and maximize muscle engagement. Fully extend your arm overhead with a powerful punch at the top of the movement, ensuring complete lockout to maximize the exercise's benefits. Engage your core muscles throughout the entire exercise to stabilize your spine and maintain a strong, braced posture. Throughout the exercise, actively maintain a flat back to prevent injury and ensure proper form, focusing on keeping your chest up and your core engaged.
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