Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Begin by forcefully extending through your heels to lift the kettlebell, bringing it up to a position where your forearm is perpendicular to the ground. Next, descend into a squat, pushing your hips backward and bending your knees until your thighs are level. Powerfully drive back up, extending your arm fully overhead. Lower the kettlebell back to your rack position under control, then reverse the clean to return it to the starting position.
Keep the kettlebell near your body at all times for better control and to minimize risk. Actively brace your abdominal muscles to provide spinal stability and enhance power transfer. When the kettlebell is at your rack, make sure your elbow is directly beneath it to keep your shoulder aligned correctly. Use a burst of energy to drive your hips upward during the clean and press for maximum force. Preserve the natural curves of your spine throughout the exercise to safeguard your lower back. Focus on extending through your shoulder and triceps as you press the kettlebell straight up.
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