Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand tall, rack kettlebell at shoulder (bent elbow, bell against forearm/bicep, outer side). Feet hip-width, toes slightly out; free arm out for balance. Shoulders back, brace abs, inhale. Squat until thighs parallel to floor, exhale pushing through heels to stand. At top, press kettlebell overhead fully extending elbow. Lower controlled to rack, inhale, repeat. Switch arms after reps.
Start light; fluid squat-to-press transition (press at full knee extension). Squat to parallel+, drive through heels (no toe shift). Full-body tight: Squeeze glutes/abs, straight line, bell over center.
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