Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with your feet hip-width apart. Place a loaded barbell on the ground or a rack at knee height. Squat down and place the bar in the crooks of your elbows. Keep your chest upright and engage your core. Drive through your heels and extend your hips and knees. Keep the bar close to your body throughout the lift. Stand tall at the top with your glutes engaged. Slowly lower the bar back down with control.
The barbell can put pressure on the elbows. Use a bar pad or wear long sleeves. The lift is demanding on the traps. Strengthen your upper back with rows and shrugs. If you struggle to hold the bar properly, work on improving shoulder and wrist mobility.
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