Safety Notes

• Warm up thoroughly
• Use power rack for heavy loads
• Avoid if acute shoulder or back pain
• Start with light weight
• Land with control to protect joints

Spotting

Use power rack safeties set just below jump height; spotter assists unracking and catches bar if needed for heavy sets.

Common Mistakes

• Leaning forward
• Rolling shoulders
• Knees caving in
• Gripping too tight early
• Incomplete extension

• Acute shoulder impingement
• Lower back strain
• Recent ankle sprain

• Adequate ankle dorsiflexion for squat dip
• Hip mobility for explosive extension

Build Up First

• Mastery of basic hip hinge and shrug
• Familiarity with Olympic lift pulls