Safety Notes

• Use rack safeties below range
• Start with empty bar or PVC
• Stop if lower back pain occurs
• Ensure secure bar grip
• Avoid if recent hamstring strain

Spotting

Not typically needed; use rack pins for safety. For heavy sets, partner can assist unracking and provide light balance support from side.

Common Mistakes

• Rounding lower back
• Bending knees excessively
• Leaning too far forward without hip push
• Losing balance by shifting weight to toes
• Starting with too much weight

• Acute lower back injury
• Hamstring strain
• Severe balance impairment

• Adequate hamstring flexibility
• Hip hinge mobility
• Ankle stability

Build Up First

• Proficiency in bilateral good morning
• Single-leg balance drills
• Core bracing technique