Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Sumo squat to parallel. Drive through heels to powerfully stand and press dumbbells overhead to full extension. Lower dumbbells with control to shoulders, then immediately descend into the next squat.
Focus on driving forcefully through your heels to generate power for the explosive upward movement and overhead press, ensuring a strong base. Engage your core muscles throughout the entire exercise to stabilize your torso and protect your lower back, preventing excessive arching or rounding. Maintain high elbows during the press to maximize shoulder involvement and prevent wrist strain, keeping them pointing upwards. Ensure your knees track directly over your toes during the squat to promote proper alignment and reduce the risk of injury. Explode upwards from your hips, using the momentum to propel the dumbbells overhead, rather than relying solely on upper body strength.
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