Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start from a stable inverted hang with your arms completely straight and your body suspended vertically upside down. Stretch your hips and legs upward with maximum effort to establish a solid foundation of total-body rigidity. Separate your legs as wide as possible into a broad straddle position, pushing the limits of your current flexibility. Keep your elbows locked out while actively flexing your biceps and upper back to anchor your upper body securely. Engage your glutes and spinal erectors intensely to create a powerful, unified line of muscular tension. Lean your entire frame backward with a slow, deliberate cadence until your body is aligned horizontal to the floor. Maintain a neutral spine and locked hips to ensure your torso and split legs form an unbroken plane without any sagging. Adopt whichever hand orientation feels most natural for your anatomy, using either an overhand or underhand placement. Guide yourself smoothly back up into the vertical hang or lower your feet to the floor under strict control to finish the movement.
Keep your glutes tightly clamped, your abdominals braced hard, and your quadriceps flexed to establish a rigid, plank-like frame that prevents any body sagging Separate your legs as wide as your current flexibility permits to pull your center of mass closer to your hands and decrease the leverage demands of the hold Keep your elbows completely locked straight and actively flex your biceps to support your weight safely through your arms Press your chin to your chest and round your shoulder blades forward slightly as you lower down, then transition to a neutral, flat upper back position once you hit horizontal Establish an overhand grip that sits slightly inside shoulder-width to give your hips more clearance to pass through your arms and simplify your balance Record your training sessions or train alongside a mirror to accurately verify that your shoulders, hips, and ankles are tracking in a perfectly straight plane
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