Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hike kettlebell between legs, then explosively swing it up by driving hips forward. Pull elbow back, guiding the kettlebell close to your body into a rack position on your forearm. Stabilize with a tight core and straight wrist. Press the kettlebell overhead to full arm extension. Lower controlled to the rack, then guide it down for the next rep.
Engage your hips and glutes to generate power for the swing, minimizing arm involvement and protecting your shoulders. When returning to the rack position, absorb the impact softly on your forearm to reduce stress on your wrist and elbow. Press the kettlebell directly overhead, maintaining a vertical line over your shoulder to ensure proper shoulder alignment and prevent injury. Squeeze your glutes firmly at the top of the press to fully extend your hips and maximize power output. Keep your elbow tucked close to your body throughout the movement to protect your elbow joint and maintain control.
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