Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Position the bar over the top of your shoelaces and assume a hip width stance. Push your hips back and hinge forward until your torso is nearly parallel with the floor. Reach down and grasp the bar using a double overhand snatch grip. Inhale and pull up slightly on the bar while allowing your hips to drop in a seesaw fashion. This phenomenon is commonly referred to as “pulling the slack out of the bar”. As you drop the hips and pull up on the bar, set the lats (imagine you’re trying to squeeze oranges in your armpits) and ensure your armpits are positioned directly over the bar. Drive through the whole foot and focus on pushing the floor away. Ensure the bar tracks in a straight line as you extend the knees and hips. Once you have locked out the hips, reverse the movement by pushing the hips back and hinging forward. Return the bar to the floor, reset, and repeat for the desired number of repetitions.
Start with higher hips and vertical shins, hips and shoulders at similar height. Keep the bar close, don’t let it drift away. Movement should come from the hips, not the spine; keep knees soft. Neck position depends on anatomy — experiment with neutral vs. slight look up. Don’t retract shoulder blades; just grip the bar firmly with thumbs wrapped. Shift weight naturally to heels but drive through the whole foot (big toe, little toe, heel). Keep elbows locked out throughout the lift.
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