Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Squat, keeping the kettlebell close. Drive through your heels to stand, simultaneously pulling elbows up and out to raise the kettlebell to chest level. Maintain high elbows. Lower the kettlebell with control to the starting position.
To protect your knees, ensure they track over your toes throughout the movement, preventing them from collapsing inward or bowing outward. Initiate the kettlebell pull by leading with your elbows, focusing on engaging your back and biceps to lift the weight effectively. Maintain a neutral spine by engaging your core and keeping your chest open, preventing rounding or arching of your back. Keep your core consistently engaged throughout the entire exercise to stabilize your spine and transfer power efficiently. Keep the kettlebell close to your body during both the squat and the pull to minimize momentum and maximize muscle engagement.
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