Safety Notes

• Avoid if acute lower back pain exists
• Start with light weight or bodyweight
• Stop if balance lost or sharp pain felt
• Use mixed grip for heavier loads
• Maintain neutral spine throughout
• Consult professional for pre-existing imbalances

Spotting

Spot from behind to assist balance if needed; not typically required but use safeties like rack pins for heavier sets.

Common Mistakes

• Rounding lower back
• Hips rotating sideways
• Knee locking out
• Bar drifting from leg
• Rushing the movement
• Uneven weight shift

• Acute lower back injury
• Severe balance issues
• Recent hamstring strain

• Adequate hip hinge mobility
• Ankle stability for single-leg stance

Build Up First

• Master basic hip hinge
• Proficient bilateral deadlift form
• Good single-leg balance