Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Squat until thighs are parallel, elbows high, chest up. Drive through heels to extend hips and knees. Press the plate overhead with straight arms, using momentum. Lower the plate back to chest height and repeat.
Maintaining high elbows throughout the movement encourages an upright posture and helps engage your upper back. Focus on driving forcefully through your heels to activate your glutes and hamstrings, which is crucial for generating power. Engage your core muscles throughout the entire exercise to stabilize your spine and prevent lower back strain. Remember to utilize your leg strength to propel yourself upward, rather than relying on your upper body. Achieve full extension overhead to maximize the range of motion and fully contract your shoulder muscles, but prioritize control over speed.
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