Safety Notes

• Use light weights initially to establish proper form.
• Avoid excessive shoulder rolling, which can stress the joint capsule.
• Use a rack to safely load and unload the bar behind your back.

Spotting

Not required; use lighter weight or safeties if performing in a rack.

Common Mistakes

• Rolling the shoulders forward or backward.
• Bending the elbows to assist the lift.
• Using momentum instead of controlled movement.
• Failing to achieve a full stretch at the bottom.

• Acute shoulder pain
• Severe wrist or elbow pain

• Good active scapular elevation range of motion

Build Up First

• Competency maintaining a neutral spine while standing under load