Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with your feet hip-distance apart. Use an overhand grip to hold a dumbbell in each hand. Hinge at your hips to bend forward slightly. Position the weights just below your knees. Straighten your hips and knees as you explosively raise the dumbbells as high as you can. At the same time, raise your heels to come onto your tiptoes. Slowly lower the weights back to the starting position. Do 2 to 5 sets of 2 to 6 repetitions.
Use hips and legs, not just arms, to drive the pull. Perform an explosive hip thrust for power. Start with light weights to master form. Keep elbows high to protect shoulders and maximize efficiency.
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