Safety Notes

• Do not attempt heavy loads until technique is mastered.
• Always maintain a neutral spine; rounding the back increases injury risk.
• Use bumpers and practice dropping the bar if necessary.
• Avoid if you have acute shoulder or lower back pain.

Spotting

Not recommended; use proper weightlifting platforms and bumper plates to safely drop the bar if the lift is missed.

Common Mistakes

• Catching the bar too low or squatting.
• Letting the bar drift away from the body.
• Rounding the lower back during the pull.
• Reverse curling the bar with the biceps.

• Acute lower back injuries
• Shoulder impingement or rotator cuff issues
• Severe wrist mobility limitations

• Good thoracic spine extension
• Adequate shoulder external rotation for front rack position
• Sufficient hip extension

Build Up First

• Competency in the conventional deadlift
• Mastery of the front rack position
• Strong core bracing mechanics