Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at hips, pushing hips toward the overhead side. Slide the bottom hand down your leg as you lower your torso sideways, keeping the overhead arm vertical and maintaining eye contact with the kettlebell. Lower until the bottom kettlebell touches the floor or you reach your flexibility limit, keeping your back straight. Drive through your hips and core to return to the starting position. Switch sides after each set.
Focus your gaze on the kettlebell overhead to maintain balance and proper spinal alignment throughout the exercise. Initiate the movement by hinging at your hips, rather than bending at your waist, to protect your lower back and engage your glutes. Actively brace your core muscles throughout the entire movement to stabilize your spine and prevent excessive rotation. Keep your arm locked out directly overhead to avoid shoulder strain and ensure a consistent lever arm. Maintain a flat back throughout the exercise, resisting the urge to round your shoulders or arch your lower back. Remember to breathe deeply and brace your core before each repetition to support your spine and maximize power.
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