Safety Notes

• Avoid if acute lower back pain exists
• Use light weight to master form
• Stop if sharp shoulder or bicep pain occurs
• Ensure neutral spine to prevent injury
• Good hamstring flexibility required

Spotting

Spotting not typically needed; use safeties or lighter loads if solo.

Common Mistakes

• Rounding lower back
• Using hip momentum
• Flaring elbows wide
• Incomplete reset on floor
• Incomplete shoulder blade squeeze

• Acute lower back injury
• Shoulder impingement
• Bicep tendon issues

• Hip hinge mobility
• Hamstring flexibility
• Shoulder extension range

Build Up First

• Proficiency in hip hinge
• Basic barbell row form
• Core bracing technique