Safety Notes

• Start with light weights to master form
• Ensure full shoulder mobility before loading
• Avoid if acute shoulder or back pain present
• Use spotter for initial overhead lift if heavy
• Stop if balance compromised

Spotting

Spotter assists with initial overhead press if weights are heavy; monitor for form breakdown during marches.

Common Mistakes

• Allowing torso to sway
• Arching lower back
• Dropping elbows
• Rushing marches
• Leaning forward
• Hyperextending neck

• Shoulder impingement
• Lower back strain
• Balance disorders

• Full shoulder flexion
• Adequate hip flexion
• Ankle dorsiflexion

Build Up First

• Master overhead hold
• Basic marching coordination
• Core bracing competency