Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at hips, keeping your spine neutral, and hike the kettlebell between your legs. Explosively extend your hips and knees, guiding the kettlebell upward with your arm. Pull your elbow in as the kettlebell rises to chest height, rotating your hand to punch through and secure it in a rack position.
Initiate the movement with a powerful hip drive, focusing on extending your hips forward rather than relying on arm strength to lift the kettlebell. Keep the kettlebell close to your body throughout the entire movement to maintain balance and engage your core effectively. As the kettlebell reaches chest height, actively punch your hand through to firmly secure the weight in the rack position, ensuring a stable grip. Maintain a neutral spine throughout the exercise by engaging your core and avoiding rounding or arching your back. Squeeze your glutes at the top of the movement to fully extend your hips and maximize glute activation.
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