Safety Notes

• Use light loads only for technique.
• Ensure overhead squat mobility first.
• Use bumper plates if dropping bar.
• Set rack safeties for heavier attempts.
• Avoid if shoulder or wrist issues present.

Spotting

Use squat rack with pins set at chest height; spotter assists unracking and monitors form, not recommended for heavy drops.

Common Mistakes

• Insufficient arm lockout causing bar drop.
• Feet not moving wide enough for stability.
• Leaning forward in catch.
• Rushing without control.
• Poor initial brace leading to collapse.

• Acute shoulder impingement
• Wrist instability
• Poor overhead mobility

• Full overhead shoulder flexion
• Ankle dorsiflexion for deep squat

Build Up First

• Proficiency in overhead squat
• Snatch grip comfort
• Basic snatch pulling stance