Safety Notes

• Avoid if acute lower back pain or shoulder impingement
• Use light weight to master form
• Keep spine neutral to prevent strain
• Ensure clear space around lifting area
• Start from hang position if mobility limited

Spotting

Use power rack safeties for heavy sets; spotter assists by standing behind to catch bar if form breaks, but prefer rack pins over manual spotting.

Common Mistakes

• Pulling with arms too early
• Leaning forward excessively
• Bar drifting away from body
• Incomplete triple extension
• Dropping bar uncontrolled

• Acute lower back injury
• Shoulder impingement
• Poor hip mobility

• Adequate ankle dorsiflexion for extension
• Shoulder flexion for high elbows
• Thoracic extension for upright posture

Build Up First

• Master hip hinge and deadlift form
• Practice explosive jumps for triple extension
• Build grip strength for bar control