Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Position the bar over the knot on your shoelaces but not touching your shins. Setup with your feet in a shoulder width stance, toes pointed out slightly, and your hands in a snatch grip. Drop your hips and drive the chest up while looking forward. Keeping the bar close to your body, begin to push the floor away and shift your knees back. As the bar passes your knees, shift your knees forward into a power position with your torso upright. Explosively jump straight up and shrug the bar aggressively. As the bar passes your shoulders, flip the elbows and press the bar to extension. Reverse the movement by flipping the wrists, unbending the elbows, and catching the bar at the crease of your hip before lowering to the floor. Repeat for the desired number of repetitions.
Focus on efficiency, not brute strength. In cleans, hips start lower than in snatch. Power clean requires faster acceleration to catch higher. Snatch sequence: start → knees back → knees forward → jump & shrug. Cue: slow off the floor, fast into the hips. Keep bar path vertical, think “up,” not “forward”. Build strength with front squats and RDLs before cleans. Learn cleans from the hang position first. Adjust toe angle to what feels natural. Drive through all three foot contact points: big toe, little toe, heel.
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