Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace your core, maintain a neutral spine. Rotate the kettlebell clockwise around your torso with straight arms. Pass the kettlebell smoothly to the opposite hand in front, then behind your back without touching your body. Return to the starting hand and repeat for 6-10 revolutions before switching direction.
Maintain a tall posture, keeping your torso stable and minimizing sway throughout the exercise to protect your lower back. Engage your core muscles tightly to stabilize your spine and transfer power efficiently during the rotation. Focus on smooth, controlled hand passes to avoid jerky movements and maintain a consistent rhythm. Visualize a consistent arc for the kettlebell's path, ensuring it travels evenly around your body without abrupt changes in direction. Keep your ribs pulled down and your shoulders relaxed to prevent upper back rounding and improve overall posture. Fix your gaze on a point in front of you to help stabilize your body and maintain balance during the rotation.
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