Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Squat, pushing hips back and bending knees. Lower kettlebell by extending arms at the bottom. Curl the kettlebell back to your chest, keeping elbows close. Drive through your heels to stand, squeezing glutes at the top. Maintain a neutral spine throughout.
Maintain a proud chest position to encourage an upright posture and prevent rounding of the upper back. Ensure your knees track in line with your toes throughout the movement to promote stability and reduce the risk of injury. Engage your core muscles by drawing your belly button towards your spine to stabilize your torso and protect your lower back. Keep your elbows tucked close to your body during the kettlebell curl to maximize bicep engagement and prevent unnecessary strain on your shoulders. Press firmly through your heels to activate your glutes and ensure a full range of motion in the squat.
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