Safety Notes

• Avoid if acute back or shoulder injury
• Start with light weights to master form
• Warm up thoroughly with dynamic movements
• Stop if pain in wrists or elbows occurs
• Use collars on heavier sets for control

Spotting

Spotting not typical; assist by stabilizing if needed during catch, but prefer learning with light loads or coach supervision.

Common Mistakes

• Rounding back during pull
• Using arms to lift instead of hips
• Incomplete triple extension
• Poor rack position causing wrist strain
• Dropping too deep into catch

• Acute lower back pain
• Shoulder impingement
• Wrist instability

• Adequate ankle dorsiflexion for squat catch
• Hip hinge mobility
• Shoulder flexion for rack position

Build Up First

• Proficiency in hip hinge and deadlift
• Basic squat technique
• Coordination with explosive movements