Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Press kettlebell overhead with a straight arm, knuckles up. Bend your top knee, keeping your foot flat, and extend your bottom leg. Drive through your foot to roll your hips toward the extended leg, stacking them. Maintain a vertical arm and focus on the kettlebell. Hold for 30-60 seconds, breathing deeply. Reverse the roll slowly to return to the starting position, then lower the kettlebell to your chest and dismount.
Actively pack your shoulder down and back to create a stable base for the press and prevent injury. Keep your eyes fixed on the kettlebell throughout the movement to maintain proper arm alignment and tracking. Initiate the hip roll by driving through your foot and engaging your glutes to generate power and stability. Ensure your wrist remains straight and neutral to avoid strain and maximize force transfer. Engage your core muscles throughout the exercise to stabilize your spine and protect your lower back. Breathe deeply and consistently to maintain control and prevent breath-holding, which can compromise form.
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