Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at the hips, keeping arms straight, and hike the kettlebell between your legs. Drive your hips forward, squeezing your glutes to launch the kettlebell overhead. Extend your arms fully at the top, maintaining a straight body line and engaged core. Reverse the movement, hinging at the hips to guide the kettlebell back between your legs.
Initiate the movement by powerfully driving your hips forward, focusing on generating force from your glutes and hamstrings to propel the kettlebell upwards. Maintain a neutral spine throughout the exercise, preventing rounding of the back and ensuring proper engagement of your core muscles. At the top of the movement, actively squeeze your glutes to maximize hip extension and achieve a full range of motion. As you reach the overhead lockout, aim to bring your biceps close to your ears, demonstrating full arm extension and control. Consciously pull the kettlebell down with your arms during the descent, resisting the momentum and engaging your lats to control the movement. Power the entire exercise from your posterior chain, emphasizing hip drive and glute activation for optimal results.
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