Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Set up by grabbing onto your barbell. Have your hands about shoulder-width apart on the bar. Hinge softly at the hips, and use the glutes to explode forward and help power the bar to your chest. Once in this position, stiffen the body. Engage the glutes, shoulder blades and core. Lower slowly back down, keeping the elbows tucked into your sides and your wrists straight. Focus on going slow here to get the most out of your eccentric contraction— lower for at least 4 seconds.
Control the lowering phase with a 4-second count. Go heavy, but use a weight you can lower under control. Keep wrists slightly bent back to maximize biceps engagement. Avoid wrist flexion to prevent forearm takeover.
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