Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at the hips, pushing the loaded side hip out. Rotate your torso towards the opposite leg, keeping the overhead arm stable. Slide your free hand down the inside of the opposite leg. Maintain a straight back and rotate through the upper back. Drive through your hips and glutes to return to the starting position, squeezing your glutes at the top.
Pack your shoulder down and back to maintain stability and prevent upper back rounding throughout the movement. Keep your eyes focused on the kettlebell to help guide your rotation and maintain balance. Initiate the movement by hinging at your hips, pushing your hips back as if closing a car door, to engage your posterior chain. Focus on rotating your thoracic spine – the upper back – rather than just twisting from your lower back, which will improve mobility and power. Ensure your weight remains firmly planted on the loaded-side foot to provide a stable base and maximize glute activation. Squeeze your glutes tightly at the top of the movement to fully engage the muscles and ensure proper completion of the exercise.
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