Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Squat to load, inhale. Explode upward, extending hips, knees, and ankles, lifting the ball overhead with straight arms. Exhale forcefully, engage core, and slam the ball between your feet. Drive hips back and bend knees to follow through. Squat to retrieve the ball and repeat.
To maximize power, focus on driving through your heels as you explode upwards, ensuring your weight is distributed correctly. Maintain a tight core throughout the entire movement to stabilize your spine and transfer power efficiently. Initiate the upward movement by powerfully extending your hips, which will generate the force for the jump and ball lift. Keep your arms straight overhead during the lift to ensure proper form and prevent shoulder strain. Follow through completely on the slam, allowing your body to naturally absorb the impact and maintain balance.
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