Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Pull kettlebell to ribcage, driving elbow back and retracting shoulder blade. Squeeze back muscles at the top, then lower the kettlebell with control while lifting the opposite side. Alternate sides, maintaining a stable torso and neutral spine.
Focus on driving your elbow straight back towards your ribcage to engage your lats effectively and avoid using momentum. Actively squeeze your shoulder blades together at the top of the movement to maximize back muscle contraction and ensure proper form. Maintain a flat back throughout the exercise by engaging your core and avoiding any rounding or arching of your spine. Keep your core braced and tight to stabilize your torso and prevent unwanted twisting or shifting during the movement. Avoid twisting your torso; focus on pulling with your back muscles, keeping your hips and shoulders square to the ground. Control the descent of the kettlebell to maintain tension in your back muscles and prevent injury.
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