Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step forward with the opposite leg to the loaded arm. Lower knees until front thigh is parallel to the ground and back knee hovers. Drive through the front heel to stand, pressing the kettlebell overhead. Fully extend your arm at the top, keeping your shoulder stable. Lower the kettlebell with control to the rack position. Return the front leg to the starting position.
Maintain an upright torso throughout the movement to engage your core and prevent excessive back strain. Ensure your front knee tracks directly over your toes during the squat to protect your knee joint and maximize power. Focus on driving through your front heel as you stand to activate your glutes and hamstrings effectively. Keep your core engaged and braced throughout the entire exercise to stabilize your spine and improve power transfer. Press the kettlebell straight up towards the ceiling, avoiding any forward or backward lean, to target your shoulders properly. Control the descent of the kettlebell to the rack position, resisting gravity and maintaining muscle engagement.
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