Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Tuck chin, drop head, and round your upper back. Flex your mid- and lower back segmentally, lowering the kettlebell towards your feet with straight arms and a slight knee bend. Pause at maximum flexion, then unroll your spine from the lower back up to the upright position.
Focus on segmentally flexing your spine, vertebra by vertebra, to ensure a controlled and complete range of motion. Keep the kettlebell close to your body throughout the movement to minimize strain and maintain balance. Maintain a slight bend in your knees to avoid locking your joints and allow for a more fluid range of motion. Control the descent slowly, resisting gravity to build strength and prevent injury. Engage your core muscles consistently to stabilize your spine and protect your lower back throughout the entire exercise. As you unroll your spine, initiate the movement from your lower back, gradually extending upwards to return to a neutral position.
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