Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, flatten your lower back. Press kettlebells upward, fully extending your arms. Keep forearms vertical, shoulder blades on the floor. Pause briefly at the top, avoiding elbow lockout. Lower kettlebells with control until upper arms touch the floor. Repeat.
To protect your shoulders, position your elbows at roughly a 45-degree angle throughout the movement, preventing them from flaring out. Actively draw your shoulder blades down and back to create a stable base and protect your shoulder joints, feeling the muscles between your shoulder blades engage. Maintain a tight core and a flat back throughout the exercise to stabilize your spine and prevent lower back discomfort; imagine gently pressing your lower back into the floor. Ensure a firm grip on the kettlebells, keeping your wrists straight to avoid unnecessary strain and maintain control during the movement.
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