Safety Notes

• Maintain a neutral spine and rigid torso throughout the lift.
• Only use heavy loads if technical proficiency is high.
• Use bumper plates and a safe area for dropping the bar.
• Discontinue if experiencing sharp pain in wrists, shoulders, or back.

Spotting

Not recommended; use proper technique and manage load. If the lift fails, drop the bar forward or eject quickly.

Common Mistakes

• Pulling too early with the arms
• Rounding the back during the hang phase
• Failing to fully extend the hips
• Slamming the bar onto the collarbones

• Acute wrist, elbow, or shoulder injuries
• Current low back pain or disc issues
• Severe limitations in ankle mobility

• Good ankle dorsiflexion
• Sufficient wrist extension for front rack position
• Adequate shoulder external rotation

Build Up First

• Proficiency in the hip hinge movement
• Competent Barbell Front Squat form
• Understanding of the hook grip