Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand feet shoulder-width apart, barbell over mid-foot. Hinge at hips/knees, grip barbell overhand, slightly wider than shoulder-width. Chest up, back straight, core engaged. Extend hips/knees explosively to lift the bar. As the bar reaches your thighs, shrug and pull yourself under into a front squat. Catch the bar on your shoulders, elbows high, upper arms parallel. Lower into a deep squat, maintaining chest up. Drive through heels to stand, controlling the bar. Lower the bar to the ground to complete one rep.
Maintain a tight core for stability. Keep elbows high during the catch. Start with lighter weights to refine form. Consider a hook grip for better control. Center weight over your mid-foot for balance. Warm up thoroughly.
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