Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step up close to the bar, so that it is about over the middle of your foot. Inhale, lean forward, and grip the bar. Hold your breath, brace your core slightly, and lift the bar. Pause the movement when the bar is just a few inches above the floor. After a pause of a second or two, complete the lift by pulling the bar close to your body, until fully extended. Lower the bar back to the ground with control. Take another breath, and repeat for reps.
Pausing off the floor teaches bar path: bar close to body, weight over midfoot. Body naturally relaxes unneeded muscles, conserving energy and improving efficiency. Builds strength where it matters most – at the start of the lift. Extra isometric tension grows the lower back and improves stability.
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