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 just strength. Use the rhythm: starting position, knees back, knees forward, jump and shrug. Think “slow off the floor, fast into the hips.” Keep the bar path vertical; think up, not forward. Practice overhead squats and snatch grip presses to build overhead strength. Begin learning from the hang position at mid-thigh. Adjust toe angle to what feels natural. Drive through the whole foot with three points of contact: big toe, little toe, and heel.
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