Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Squat by pushing hips back and bending knees until thighs are parallel to the floor, chest up, elbows inside knees. Drive through heels to stand explosively, maintaining a neutral spine. Circle the kettlebell clockwise around your head, keeping it close with elbows leading, completing a full rotation back to the chest. Reverse direction counterclockwise for the next rep.
Brace your core throughout the entire movement to stabilize your spine and protect your lower back. Keep the kettlebell close to your head during the halo portion to ensure proper form and prevent it from drifting away from your body. Actively drive your knees forward over your toes during the squat to engage your quads and glutes effectively. Maintain a neutral spine throughout the exercise, avoiding rounding your back or arching excessively, to prevent injury and maximize power. Lead the kettlebell halo with your elbows, ensuring they remain high and guide the circular motion around your head for a controlled and effective exercise.
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