Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with your feet hip-width apart. Grip a loaded barbell with your hands just outside your thighs, using a double overhand grip. With your arms straight, hinge slightly at the hips and bend your knees. Keep your chest up, core braced, and shoulders slightly in front of the bar. Explosively extend your hips and knees (similar to the start of a power clean) to initiate the upward motion of the bar. At the top of the hip extension, shrug your shoulders as high as possible while keeping your arms straight. Let the bar settle back down under control and reset your stance and breath for the next rep.
Start lighter and do more reps if grip is an issue. Try alternated grip (one over, one under). Use chalk to reduce moisture and slippage. Use wrist straps to lower grip demand. Add grip work for pinch and crush strength. Squeeze traps hard once hips extend. Keep spine neutral by bracing obliques and lower abs. Push hips aggressively through for full extension.
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