Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand upright with your feet shoulder-width apart and slightly angled out with a loaded barbell on the ground next to your shins. Hinge at the hips and flex the knees to allow you to grab ahold of the barbell in an overhand grip at shoulder-width apart. Maintain a straight and rigid spine as your press through your heels to pull the barbell off the ground in a vertical path next to your body by extending your hips and knees. Once the barbell passes over your mid thigh, explode your hips, knees, and ankles into extension to pull the barbell up keeping your elbows above the barbell. Drop the barbell back to waist height before lowering back to the starting position.
Use moderate weight to maintain speed and explosiveness. Focus on one smooth motion, not a deadlift with a shrug. Accelerate off the floor and again at thigh level. Start with lower hips and a more upright torso. Treat the first pull like a squat to engage quads and generate force.
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