Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Drive through your heels to extend knees and hips, keeping the kettlebell close. Maintain a neutral spine and engaged core as you hinge at the hips, bend your knees to lower the kettlebell, and allow it to touch the floor between reps.
Initiate the movement by pushing your hips back as if closing a car door, which will help maintain a proper hip hinge and protect your lower back. Ensure your knees track directly over your toes throughout the movement to prevent valgus collapse and maximize glute activation. Visualize a vertical line from your chest to the kettlebell to keep the bar path straight and avoid unnecessary torso rotation. Squeeze your glutes forcefully at the top of the movement to fully extend your hips and maximize muscle engagement. Keep your chest lifted and eyes focused forward to maintain a neutral spine and promote proper posture.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.