Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Dip knees, keeping your torso upright. Explosively drive hips and legs to propel the kettlebell overhead, splitting into a lunge. Catch the kettlebell overhead with a locked arm and 90-degree front knee. Return to standing, then lower the kettlebell to the rack position.
Focus on driving upwards through your heels to generate power for the kettlebell's upward trajectory and maximize the explosive movement. Initiate the split stance quickly, ensuring your front knee aligns directly over your ankle and your back leg extends fully for balance and stability. Fully extend your elbow at the top of the movement to ensure a complete lockout and engage your triceps effectively. Maintain a tight core throughout the entire exercise to stabilize your spine and transfer power efficiently. Keep your biceps away from your ears during the overhead position to prevent strain and maintain proper form.
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