Safety Notes

• Start with bodyweight or very light loads.
• Avoid if acute back pain or disc issues present.
• Consult professional for flexion-intolerant conditions.
• Maintain control to prevent injury.
• Stop at first sign of sharp pain.

Spotting

Not typically required; use light weights and focus on form for safety.

Common Mistakes

• Rushing the movement without control.
• Allowing weight to drift forward.
• Using full knee bend reducing hamstring stretch.
• Hyperextending neck on ascent.
• Performing with heavy load initially.
• Ignoring sharp pain signals.

• Acute disc herniation
• Sciatica
• Flexion-intolerant back pain

• Adequate hamstring flexibility
• Spinal segmentation control

Build Up First

• Master bodyweight cat-cow pose
• Basic hip hinge proficiency